Warm up

E: Hungry Hungry Hippos

T: jog (down and back)

40 arm circles

shuffle (down and back)

elbow to instep (halfway across)

carioca (down and back)

push up hand walk (halfway)

run (down and back)

KB Front squat hold :30 (push knees out with elbows)

Splits stretch :30 each side



E:  jumping and landing (long jump)/ring row practice

T:  1 squat clean + 2 front squats (Work up to a heavy weight for the day)



E: 6:00-8:00 AMRAP

1 wall walk

3 box/plate jumps

6 ring rows

T: 6:00-7:00 AMRAP

1 Rope Climb

10 DB Snatch (5 each arm)



Ding the Pole

Megan Kestel

Written by: Megan Kestel

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