warm

e – tic tac toe

t jog down and back 4x, 4 air squats, side shuffle 3x, 3 air squats, backwards run down and back 2x, 2 air squats, carioca down and back 1x, 1 air squat, rig squat stetch x :30, toe grab stretch x 4, lunge/reach/elbow to instep x 3 ea, push-up handwalk x 2, squat jump x 1

skill

e db push press, medball over shoulder

t back squat

work

e 8:00 amrap of 10 dumbell push-press, 1 rope swing, 10 medball over shoulder, 1 rope swing

t back squat 10, 9, 8,…1

game

kids choice

teens challenge – :90 bike sprint for distance

Megan Kestel

Written by: Megan Kestel

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