Warm up

E: Hungry Hungry Hippos

T: Tic Tac Toe (3 burpee high fives before you can go place an object on the tic tac toe board)

THEN….stretch shoulders and ankles (roll calves if they are tight)



E: Rowing (Technique/Fish game)

T: Snatch Balance X2/Squat Snatch



E: 6:00-8:00 AMRAP

1 wall walk

5 ball slams

10 pulls on rower

T: 12:00-15:00 cut off

40 Sit Ups

30 Box Jumps

20 Hang Power Cleans

10 Toes to Bar

20 Hang Power Cleans

30 Box Jumps

40 Sit Ups



Cone Blaster

Megan Kestel

Written by: Megan Kestel

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