Warm up

E: Switch Sides: Athletes will be divided in half and lined up facing each other on opposite sides of the room.  The coach will select a way to cross the space and call “switch!” to signal them to switch sides. The coach will repeat with as many different movements as you can think of.

T:  50 Jumping Jacks
5xPush up hand walk
3x Spiderman Lunge ea. side
5x High Jumps (Squat and jump)
10s Bar Hang
10s Chin-Up Hold



Front Squat



E: 6:00-8:00 AMRAP

Cone run

6 front squats

1 rope swing/climb


T: 12:00 AMRAP

Row 250m

8 Front Squats (55-60% of your max)

1 Rope Climb




Megan Kestel

Written by: Megan Kestel

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