e power ball

t run down and back, 5 mb press, side shuffle down and back 5 mb squat, backwards run down and back, 5 mb slam, carioca down and back, 5 mb thruster, cat back stretch x 5, alt lat stretch (floor) x 4 ea, lunge/reach/elbow to instep x 3 ea, mb thruster throw x 2


e db thruster/jumprope

t man-maker/db thruster


e 6:00 AMRAP of 10 jump rope, 3 dumbbell thrusters

t for 8 total rounds, every 2:00 perform a set of 5 dumbell thrusters. Each round must start with 1 man-maker. In between each set: Even rounds practice jumprope – su’s and du’s, odd rounds box jumps (1 jump at increasing height per round)


over the river


bar hang

Megan Kestel

Written by: Megan Kestel

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