Warm up

E: Plank Ball – Athletes will plank in a circle. They pass a medicine ball by hitting it with one hand while maintaining the plank. (Variations include a musical version where whoever is last touching the ball when the music stops goes to the center of the circle to do 3 push-ups, or whoever loses plank position first goes to the center for 3 push-ups. We will play both versions)

T: Switch



High knees-butt kicks

Backward run-walking lunge

Bear crawl-crab walk


Hip stretch on wall x:30 each side

Hand walk (no push up)  x 4

Lateral lunge x 4

Elbow to instep x 2



E: Rope climbs/seated rope climbs and Jump the tower

T: Back Squat



E: 6:00-8:00 AMRAP

Zig zag sprint

Plank hold in line

Rope swing

Forward Roll  


T: Overhead med ball throw with a partner

*How many partner overhead passes can you get in 2:00?



Baseball OR Open Gym

Megan Kestel

Written by: Megan Kestel

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