warmup

e 5 ring row, 6 jump rope, 7 jumping jack 3:00

t 100 m run, blacktop shuffle, blacktop carioca, wall hip stretch :30, lateral lunge and reach x 3 ea, backwards hurdle/lunge/elbow to instep/hamstring x 4 ea, slam ball clean x 3

skill

e 1 legged box squats

t hang power clean + 2 front squat

work

e 6-8.00 amrap 1 wall walk, bear crawl/broad jump, 5 ball slam

t 18:00 amrap 5 hang power clean, 6 front squat, 7 toes to bar, rest 1:30

game

elevated cone blaster

Megan Kestel

Written by: Megan Kestel

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