e skill ladder and up and over

t dumpster run, 5 air squats, 100 m run, 5 mb press, blacktop and back, 5 mb front squat, 15 pvc pass throughs bar hang x :10,

lunge/reach/elbow to instep holds x 3 ea, alt lat stretch x 3 ea, 3 mb dip and throws


e air squat, handwalks

t front squat + push press


e obstacle course

t from the rack, every 1:30 on the clock for 10 rounds, perform 1 front squat + 1 push press


Hogans alley


Megan Kestel

Written by: Megan Kestel

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