Elementary
Warm – Farmers and Lumberjacks

Skill – MB Thruster/Russian Twist/DB Deadlift (small plate)

Work – 2 MB Thruster, 4 Russian Twist, 6 DB Deadlift

Game – Kickball

Teens
Warm
Bike/Row 1:00
5 ball press
Bike/Row :45
5 ball squat
Bike/Row :30
5 MB slam
Elbow to Instep/Hamstring
Floor lat stretch x 3 ea
1-leg RDL opposite hand/toe touch
Backwards Hurdle x 2 ea
5 MB Thruster

Skill – Russian Twist/Turkish Get-up

Work 21 – 18 – 15- 12 – 9 – 6 – 3
Ball Slams & Calorie bike/row
13:00 to finish or get as far as you can

Megan Kestel

Written by: Megan Kestel

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