Plate Quad Smash (roll a large plate over your quad)
Your coach will have you assigned to a specific station for the met-con:
Split Stance Hops
Banded Front Squat
Each station is 9:00 with a 4:00 transition time
YOU MUST HAVE SHIN PROTECTION (THICK TALL SOCK) OR SHIN GUARD TO CLIMB THE ROPE. NO EXCEPTIONS.
↑ Ladder of:
- Fit= (3 each round)
- Per= 1/2 Rope Climb
- Either Level= Rope Climb on Rig (double the number each round)
* Rope climbs will stay the same each round. You will work your way up to 1 RC/300m run THEN start back at 1RC/50m run. Each round complete = 1 rep.
Lunge 10m out with the plate on your back (Like a turtleshell). Be sure your foot crosses the line then perform:
*work your way out to the 40m mark then head back to the building.
*every time you finish PG2OH = 1 Round
Glute bridges on Bench with band on your knees