Warm up

E: Farmers vs. Lumberjacks

T: Shuffle 2x (down and back)

5 med ball slams

carioca 2x (down and back)

5 med ball front squats

run 2x (down and back)

elbow to instep x 4 steps total

push up hand walk x 4

med ball throws x 2



E: med ball front squat/pull up holds

T: 1 power clean + 2 front squats



E: 6:00-8:00 AMRAP

3 jumping bar muscle ups

1 cartwheel

1 forward roll

6 Burpees

T: 8:00-10:00 AMRAP

100M Row

2 Forward Rolls (to standing position with no hands)

8 Lateral Hops

Walking Lunges 40 feet (cone to cone) 



Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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