Warm-Up

E – Plank tag

T – 5 slow and controlled wall balls, 5 medball cleans X 2, splits stretch and reach X :30 ea, 10 hanging reverse shrugs, Linge/reach/elbow to instep X 4, wall ball X 3, Burpee broad jump  X 2

Skill

E – DB clean/KB deadlift/Push-Up

T – Every :90 for 5 rounds perform 2-3 strict Pull-Ups

Work

E – 6-8:00 AMRAP of 3 DB clean, 5 KB Deadlift, 7 Push-Up

T – 12, 9, 6, 3 of DB Clean, Wall Ball, Burpee

Game

Dodge ball switch

Megan Kestel

Written by: Megan Kestel

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