E: Hungry Hungry Hippos

T: 3:00

2 Handstand kick ups

Bear crawl (rig to rig)

10 jumping jacks

10 one-legged side to side hops

high knee skip (rig to rig)

back pedal (rig to rig)


Hip stretch on wall

30 band pull aparts (shoulders down, band tension the whole time-use small red band) (2:00)



E: Jumping/Landing

-max broad jump

-jump the tower

T: 5 Rep Back Squat

Warm up to 60%…then we will all start on a clock together

60%, 70%, 80%, 80-90% ONLY if holding proper position

(90% X 5 = new projected 1RM)



E: 6:00-8:00 AMRAP

5 KB deadlift

1 Rope hold/climb

10 pulls on rower

T: 10:00 AMRAP

5 pull ups

15 ab mat sit ups

25 double unders/50 singles

Rest :20



Cone Blaster



Megan Kestel

Written by: Megan Kestel

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