9 minutes of work, 4 minutes to clean and transition to the next station.
Each station will follow the same general warm-up, then you will do a few extra station specific movements. You will only do one warm-up, depending on your start station.https://youtu.be/22fyR3t8yhM
Station #1 Bench Press
Working to a Heavy Set of 3. Resting a minimum of 1:30 between sets.Remember, bench press is the only movement with a barbell that we don't use collars.https://youtu.be/uiv5ESL0gv4
Station #2: 9 min Every Minute On the Minute
Hold on and dig through this one! At 3-2-1 Go, you will do the prescribed number of Push-Ups. After your Push-Ups, you will row as many calories as possible for the time remaining.Work on the row tips found HERE every time you saddle up!https://youtu.be/kXrLAW0JaNA
Station #3: 9 Minute Every Minute on the Minute
- Perform the prescribed amount of wall balls, then do as many kettlebell swings as possible with the time remaining.
- Get that kettlebell all the way up! We want to see the bottom of the bell pointing to the ceiling!
- A great way to progress in weight is to do Russian Swings, to eye level