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The Board
The Mobility
Banded Hip Opener3 Point Hip OpenerWall Birthing (coach demo)
Station 1 (from floor)
Be careful moving the bar from the front, to the back of your body. If you have shoulder restrictions, you may either go from the rig, or perform all front squats instead.https://youtu.be/RF0P1qLXPVk
Station 2
- Round One: 1 Wall Balls, 1 Burpee, 1 Box Jumps
- Round Two: 2 WB, 2 Burpees, 2 BJ
- Move up one rep each round you do. Score = total completed rounds plus any additional reps
Station 3
Your goal is to row as many calories as possible. However, you will be interrupted at 3-2-1 Go, and every 2:00 to get off the rower and perform 2 movements.
- Down, Up & Over you will be jumping/stepping over the rower rail here. BE CAREFUL
- Forward lunges
When the timer goes off at 8:00, you will have to sprint through the down/ups and lunges to make it back on the rower and get any remaining calories you can!
