warmup

e reverse clean out the yard

t run 200 m, push-up handwalk x ‘20, run 100 m lateral lunge x ‘20, run blacktop and back, lunge reach elbow to instep x ‘20, ring row x 5, broad jump x 4, kb squat x 3, burpee pull-up x 2

skill  

e jumping pull-ups / jump ropes

t rig row holds 5 x 10 sec, rest :20

work

e 30 jump ropes, 100 m run, 25 sit-ups, 100 m run,  squats, 100 m run, 15 push-updates s, 100 m run, 10 jumping pull ups, 100 m run (12:00 cap)

t for time 

50 du’s (100 su’s), 200 m run, 40 squats, 200 m run, 30 sit-ups, 200 m run, 20 push-ups, 200 m run, 10 pull-ups, 200 m run (20:00 cap)

game

Kids choice

Megan Kestel

Written by: Megan Kestel

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