Wednesday 5/24/23

The Mobility

Low Back Mobility

McKenzie Press-Up

Couch Stretch

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The Warm-Up

8:00 working through the following movements

Scorpions

• Belly up and belly down

CWC

Toe touch Low and High

:30 Mono or Step-Ups

Ball Over Shoulder Build, Wall Walk Build or Suitcase Carry Test Run

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Station Day!

8:00 Stations with a 3:00 Transition

Station 1

Up Ladder

1,2,3,4,5…… and so on

Calorie Bike

Ball Over Shoulder

1 cal on the bike, 1 BOS, 2 cals on the bike, 2 BOS and so on....

Station 2

Up ladder

1,2,3,4,5…..and so on

Wall Walk

• Box Wall Walks (scaling)

Crossover Step-Ups and Over

Same rep scheme as above

Station 3

10m, 20m, 30m, 40m…….. and so on

Calorie Row

• Row stays the same the entire work-out, your suitcase carry will be the only thing that changes

Suitcase Carry

• You will carry 1 KB out to the 5m mark and back for a total of 10m. Row again, then walk the KB out 10m and back for a total of 20m, and so on....

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The Finisher

Single Arm DB OH Walk

Suitcase Carry