Warm-up

e Sharks vs Minnows

t – Row 6 cal, MB Press x 6 Row 4 cal, MB press x 4, Row 2 cal MB press x 2, Partner thoracic spine stretch, open notebook x 3 each, alternating lat stretch x 8, lunge/reach/elbow to instep/reach/hamstring x 3 each, MB thruster and throw x 2

Skill

e DB Thrusters

t DB Thrusters – Every 2:00 for 4 rounds perform 6 dumbbell thrusters

Work

e 8:00 AMRAP of 3 DB Thruster, 6 push-up, 9 pulls on the rower

t 21 barbell thruster, 15 cal row, 15 thruster,  12 cal row, 9 thruster, 9 cal row for time (9:00 cutoff)

Game

Dodge ball

Megan Kestel

Written by: Megan Kestel

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