E: 3:00 AMRAP

20 jump rope

4 monkey hangs

1 forward roll

1 cartwheel  

T: Farmers vs. Lumberjacks


:30 squat hold on rig

5 air squats

Elbow to instep x 4

Push up hand walk x 4

3 burpee high jumps



E: Cone hops/Headstands (We will line up 10 small dome cones and kids hop over them as quickly and accurately as possible. Concentrate on spending as little time on the ground as possible, while also staying in control over feet. You should never hit any other cones or fall forward)

T: Front Squat from a rack (work up to a heavy set of 2)

**In between sets, practice strict (weighted) pull ups  

Scaling Options

-controlled negatives

-set up lower bar, start w/ knees on ground, pull chin above bar



E: 6:00-10:00 AMRAP

3 pull ups

6 push ups

9 jump rope

Cone run

T: 2:00 Challenge: BURPEES! How many burpees can you do in 2:00?!




Megan Kestel

Written by: Megan Kestel

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