warm-up

E ball tag

T – :30 cal sprint, 5 mb press, 3 slam, alternating lat stretches x 6, lunge/reach/elbow to instep/ hamstring x 4, :15 row sprint

skill

E medball clean

T From the rack

1 strict press, 2 jerk (if split, must split with left and right)

work

E 8:00 obstacle course

T :30 max calorie row, rest 2:00 – repeat for 5 rounds

game

cone blaster

Megan Kestel

Written by: Megan Kestel

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