Warm up 

E: 3:00-5:00 AMRAP

2 cartwheels, 3 long jumps, agility ladder, bear crawl, hoola hoop

T: Mixed Tabata (3X through)

Super Slow Squats

Plank ups

Lateral hops

THEN…

:20 Bar Hang

Scorpion stretch (2X each side)

PVC Pass through X15

PVC OH squat X5

Skill 

E: Forward roll to standing position/wall walk to forward roll

T: Hang Squat Snatch

Workout

E: 6:00-8:00 AMRAP

5 jumping muscle ups

10 box jumps

5 ring rows

T: 12:00 AMRAP

1 rope climb

10 wall ball shots

15 calorie bike, row or ski

Game

Baseball

Megan Kestel

Written by: Megan Kestel

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