Warm Up 

E: Alternating Tabata:  Jump rope & Push ups

T: Tic Tac Toe 

+PVC Pipe shoulder warm up



E: “Perfect” Squat Relay

T: From a Rack:

1 Push Jerk + 1 Split Jerk (Non-dominate leg) + 1 Split Jerk (Dominate leg)

* Take your time and go by feel on this one. If you go heavier try to not hit failure, but make it tough.



E: 6:00-8:00 AMRAP

1-3-5-7-9 Pull ups

2-4-6-8-10 Lunge Steps

If you get all the way up to 10, start over again!

T: Partner “Annie” with Air Squats

Double Unders (Singles X2)

Air Squats

AbMat Sit Ups


(15:00 cap)




Megan Kestel

Written by: Megan Kestel

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