Warm Up:

E: Farmers vs. Lumberjacks

T: 3 Rds. Mixed Tabata

-PVC Overhead Squats

-Hollow Holds

-Jump Rope



kE: Headstands and Wall Kick ups/Wall Walks

T: Overhead Squat (5X3)



E: (2-3 times through) 2:00 work/:45-1:00 rest

5 pull ups

Box push across floor

5 ball slams

Box push across floor

T: 10:00 AMRAP

1000-1500m Row/1.5 mile bike

Empty Bar Thrusters with remaining time (your score is your thruster reps-not your row time)




Megan Kestel

Written by: Megan Kestel

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