Warm-Up

E – Parking Lot Tag

T – 15 DU’s /30 SU’s, jog down and back x 3, 10 DU’s/15 SU’s, carioca down and back x2, 5 DU’s/10 SU’s, backwards jog down and back x 1, banded hamstring stretch,  elbow to instep x 25′, 10 toe touches, 10 sec active hang, 5 beat swings, 2 strict pulls/4 ring rows

Skill

E – DB Snatch

T – Deadlift x 3 rep. Start at 50% and work your way up for 5-6 sets.

Work

E – 5 RFT of

3 pull-up

6 DB Snatch

9 Sit-Up

T – 10 RFT of

3 pull up/3 jumping pull-up + 3 ring rows

6 DB Push Press

9 DU’s/18 SU’s

Game

Ball Tag

Megan Kestel

Written by: Megan Kestel

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