E: Squat Potato – In a circle, each athlete does one slow squat, passes the ball, and, when music stops, whoever has the ball goes to center and completes an exercise

T: Neck circles/Shoulder rolls/arm swings (hugs)

Calf stretch on rig or wall x :30 ea

Splits stretch x :30 ea side

Elbow to instep x 4 steps

Lunge and reach x 4 steps              

Chest/Shoulder stretch on floor x 5 each side

Squat stretch on rig x :30

4 burpees + max vertical jump



E: Stations

-Plank Ball

-Jump Rope

-Push ups

T: Bear Complex (15 minutes)

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press


E: 5 Air Squats (to a medicine ball)

Walking lunges (across room – cone to cone)

1 Wall Walk

Rig to Rig run (back to start)

T: Hollow Hold Challenge

(How long can you hold a hollow hold without losing position??)



Cone Blaster

Megan Kestel

Written by: Megan Kestel

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