Friday 9/29/23

THE MOBILITY

PVC Front Rack Stretch/ Prize Squat

Lat Foam Roll/Scapular Mobility (Foam Roll & Lax Smash)

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THE WARM-UP

Your coach will have you assigned to a specific station for the met-con, so you will do that specific warm-up for the station.

Station #1

Echo/Assault Bike

Front Squat Build

CWC

Station #2

Strokes on Rower

(light)  Dumbbell STOH

Tap Swing-->Tap Swing Pull -->Pull-up

Handstand Hold -->HSPU

• or scaled HSPU/Z-Press

Station #3

1 Round

:60 Row then As Many Rounds/Repetitions As Possible

Mckenzie Press Ups

CWC

Farmer Carry (build)

‍Step-up --> Box Jump

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THE MET-CON

Each station is 8:00 with a 5:00 transition time

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Station #1

On a 2:00

Front Squat from the Ground

Into :30 Echo/ Assault Bike Sprint

*no score for this station

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Station #2

As Many HSPU As Possible on a 2:00 Loop

Pull-Ups

Air Squats

Handstand Pushup (HSPU)

• Z-Press

*You will complete the set number of repetitions for the pull-ups and air-squats and then in the time remaining in the 2:00, you will do as many HSPU as possible.

*Scaling options include pike HSPU or seated Overhead Press

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Station #3

As Many Rounds/ Repetitions As Possible in 8:00

Farmers Carry (hold 2 DBs or Kettle bells at your side and walk)

Box Jump Over

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THE FINISHER

Hand-over-hand sled pull

Sled sprint

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