Warm up

E – 4:30 Tabata: Jump rope, jog, bear crawl  

T – 10 mb thruster, 5 slam, splits stretch x :30 ea, toe hold squat/hamstring/reach x 3, alternating lat stretch x 5 ea, KB Deadlift x 10,  KB front squat x 5 (pause in down position and explode out to the top) Russian KB swing x 3



E – PVC Overhead squat

T – Front Squat



E – 2 PVC Overhead squat, 10 jump rope, 5 ball slam

T – Perform 3 sets of 5 reps at 90% of your 5 rm



Kids’ Choice

Megan Kestel

Written by: Megan Kestel

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