The Board
Station Day! 9:00 in each station with 4:00 to transition to the next. You will do one warm-up depending on what your start station is.
The Mobility
T-Spine Wall ExtensionBanded Hip Opener
Station #1
Station #2
Use this as an opportunity to try something you don't always get to use. Scores won't be 100% comparable depending on what you choose, but work hard and get As Many Rounds as Possible in 9:00Calories on the Runner, Assault Bike, C2 Bike or Ski Erg15 D-Ball Ground to Shoulder
- a little different because we are not going OVER the shoulder here.
Station #3
Move up the ladder as high as you can in 9:00Step-Ups (must be a 50/50 split, but do not need to alternate)Handstand Push-Ups, Elevated HSPU, Pike HSPU or Seated Double DB Strict Press
