The Board
9:00 in each station - 4:00 to transition to the next
The Mobility
Station #1
As Many Reps as Possible in 9:00
- Dumbbell Shoulder to Overhead =Dumbbell Push Jerk OR Dumbbell Push Press
- Box Jumps
- Chest to Bar Pull-Up (scaling)
- Station #2
Station #2
Conditioning1:00 ON - 1:00 OFF x 5
- Accumulate as many meters as possible. Row Hard!
- Set your rower to make the timing easy. Menu - Select Work-Out - NEW Work-Out - Intervals
Station #3
This one is sneaky... move as fast as possible on the WB's. Suck the catch down into your next rep. The faster your WB's are, the more reps you will be able to get in.The rep scheme/weight you choose should be one in which you can go unbroken one WB sets.
The Finisher
Assault Bike Sprints
