THE MOBILITY
Forearm/Bicep/Tricep Foam Roll
THE WARM-UP
For 10 minutes, work through the following movements. This warm-up is for everyone in each station, no specified station warmups.
Tap Swings & Tap Swing Pulls --> Pull-Ups/ Chest to Bar Pull-Up
Echo/ Assault Bike
Devils Press (double db) (start light--> work up to WOD weight)
Wall Balls (start light--> work up to WOD weight)
THE MET-CON
Each station is 8:00 with 4:00 to Transition to Next Station
Station 1: As Many Chest to Bar (Pull-Ups/Ring Rows) As Possible
On a 2:00 loop for 4 Rounds
Buy in with Calorie Echo
In remaining time, as many Chest to Bar Pull-Up as possible
Station 2:
For 8:00:
Buy in with Run (buy-in means you only run once)
Then As Many Rounds/Repetitions As Possible:
Walking Lunge
*Everyone will run out to 10m mark, and lunge back to the garage door (with both feet inside before moving to next movement)
Station 3:
* PACK A TALL SOCK IF YOU WANT TO DO ROPE CLIMBS
As Many Rounds/Repetitions As Possible in 8:00
THE FINISHER
Dumbbell Curls 20-30
Crossover Symmetry Lat Pull Downs 10
x 5 Rounds
