One general warm-up with more specifics depending on your start station. Take a look at some of the movements you may not be familiar with...https://youtu.be/wwMrA4N8kmo
- Different rep schemes depending on level... Zero in on what you are going to do and forget about the rest written there.
- In this station you are trying to get through the list as fast as possible. Your score will be time completed, or total pull-up rounds complete, plus additional reps.
- After you do your pull-ups and your single leg tuck-ups, you will do push-ups before moving on to the next set.
- It's been a minute since we've used 2 dumbbells for thrusters! Use your glutes to power them up!
- Power Snatches are with one dumbbell, moving from the floor overhead, alternating each rep.