THE MOBILITY
PVC Front Rack Stretch/ Prize Squat
Lat Foam Roll/Scapular Mobility (Foam Roll & Lax Smash)
THE WARM-UP
Your coach will have you assigned to a specific station for the met-con, so you will do that specific warm-up for the station.
Station #1
Echo/Assault Bike
Station #2
Strokes on Rower
(light) Alternating Dumbbell STOH
Tap Swing-->Tap Swing Pull -->Pull-up
Station #3
1 Round
:60 Row then As Many Rounds/Repetitions As Possible
Ball Carries
THE MET-CON
Each station is 8:00 with a 5:00 transition time
Station #1
On a 2:00
Into :30 Echo/ Assault Bike Sprint
*no score for this station
Station #2
As Many HSPU As Possible on a 2:00 Loop
Handstand Pushup (HSPU)
*You will complete the set number of repetitions for the pull-ups and air-squats and then in the time remaining in the 2:00, you will do as many HSPU as possible.
*Scaling options include pike HSPU or seated Overhead Press
Station #3
As Many Rounds/ Repetitions As Possible in 8:00
D-ball Bear Hug Carry
THE FINISHER
Hand-over-hand sled pull
Sled sprint
