The Mobility
The Warm-up
10-12 minutes working through the following movements
Build Deadlift
Wall Ball Build (Air Squat --> MB Toss --> Wall Balls )
Gymnastics Build:
-->Ring Muscle Up / Bar Muscle Up
The Met-con
Every Minute on the Minute for 30:00
6 Rounds of:
Minute 1 - Run
*Needs to be under a minute, ideally :45-:50
Minute 2 - Ring Muscle Up / Bar Muscle Up / Chest to Bar Pull-Up / Pull-Ups
Minute 3 - Curtsy Squats
Minute 4 - Deadlift
Minute 5 - Wall Balls
* 3 Scores - Pull-ups (or any variation of gymnastics movements), deadlifts, wall-balls
*Pick your gymnastic movement that will challenge you, but help you develop your skill-set. If that is jumping pull-ups or other variation, do that. If you chose BMU or RMU, make sure you have those movements and don't just keep failing reps! This is a place to learn and grow in this station. You can also not just stick to one movement, you can alternate between BMU, RMU, and C2B if that is your choice.
