THE MOBILITY
THE WARM-UP
9:00 to work through the following movements
Row
Build Deadlift (share bars)
Rope Knee 2 Elbows --> Rope Climbs
THE WORK-OUT
STATION DAY! 9:00 IN EACH STATION WITH 4:00 TO TRANSITION TO THE NEXT
Station #1
For Time with a 9:00 Time Cap
3 Rnds of:
Then:
Run
2 Rnds of:
Then:
Run
1 Rnds of:
Then:
Run
*Your score will be time it took to complete the list of movements or total reps completed in the time
Station #2
For Time with a 9:00 Time Cap
* Row calories and toes-to-bar decrease each round by the same increment
Station #3
:15 on :15 off Max Repetitions for 9:00
