COVID-19 Attestation Agreement
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The Board
Station Day! 9:00 in each station - 4:00 to transition to the next.
The Mobility
The Warm-Up
You will only do one warm-up depending what your coach assigned start station is.
Station #1
https://youtu.be/uiv5ESL0gv4
Station #2
DOUBLE Down Ladder2 Rounds for Time of:9-8-7 -6-5-4-3-2-1
- Calories on the Rower
- Kettlebell Swing
After working your way down the ladder once (9 cals/9KBS - 8 cals/8KBS ....1 Cal/1KBS), you will get back on the rower and do it all over again starting at 9/9.You might not make it all the way back down in 9:00. If that is the case, this station is scored by total rounds complete. Each number represents 1 round.
Station #3
As Many Reps as Possible in 9:00
- Reverse Lunges
- DBall to Shoulder (NEW)
- Pull-Ups& Scaling
