Warm Up

E: Pizza Boxes

T: Farmers vs Lumberjacks


1:00 Jump Rope

10 Ball slams

Elbow to instep x 4

:30 Jump Rope

5 Med ball thrusters

5 squats with plate (hold bottom of squat – push plate out)

Calf stretch on rig

:20 Hollow hold



E: #1-Air Squat: Knees Out: Athletes will get in squat stance. Coach will use a PVC pipe and line it up with athlete’s pinky toe. Athlete will squat driving their knees out to touch the PVC with their knees.  

#2-Practice sled pull (outside)

#3- Wall walks/Kick ups

T: DB Thrusters


(New set every 3:00-400–coach will decide. Everyone will go on a clock.)

**The 15 reps and 12 rep sets ARE NOT warm ups, but instead work sets that should be pushed and loaded up on as long as you can safely do so…

(Take a few practice sets before you begin your set of 15.)



E: 7:00-10:00 AMRAP

10 Air Squats

8 Push Ups

Sled Pull 10m (outside)

10-20 Rope Jumps

T: 50-40-30-20-10 Reps (For Time–coach will determine cut-off time if needed)

Double-Unders/Singles–double reps





Megan Kestel

Written by: Megan Kestel

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