The Board
The Mobility
The Warm-Up
Tap Swings & Tap Swing PullsScapular Pull-UpsMedicine Ball Squat Toss
The WOD
- You will spend 1:00 doing each movement, then move to the next listed on the board.
- You will have 0:30 to transition to the next station
- You will complete the entire list 4 times
For Example: Minute 1: Row as many calories as possible - 0:30 to transitionMinute 2: As many Wall Balls as possible- 0:30 to transition
- You will count your total reps as you move your way through and come up with one big number at the end.
For the Shuttle....
- You will count each 15m sprint as 1 Rep
The Finisher
Step-Ups - holding a dumbbell in each hand, at your sides. Think of driving through the foot on top of the box, rather than pushing off the foot on the floorLow Ab Leg Raises - on a bench
