Tuesday 12/6/22

THE MOBILITY

Banded Lat Stretch (Standing)

‍Low Back Mobility

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THE WARM-UP

Station #1 Warmup for 10:00

CWC

Runners Stretch

Kettlebell Swing

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Station #2 Warmup for 10:00

Narrow Swings

Air Squats

Step-Ups--> Box Jumps

Push-Ups --> Wall Walks --> Air Squat-Box Jump Air Squat-Over

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THE MET-CON

Station #1

As Many Rounds/Repetitions As Possible in 15:00 with a Buy In

Buy In:

Row

Kettlebell Swing

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In Time Remaining AMRAP:

Row

Kettlebell Swing

Ab Mat Sit-Up (AMSU)

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5:00 Transition to Next Station

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Station #2

As Many Rounds/Repetitions As Possible in 15:00

Wall Walks

or Wall Walks (Box)‍ (scaling option or plank to elevated plank)

Air Squat-Box Jump Air Squat-Over

*Make sure you are scaling both of these movements properly! They are both challenging movements, so talk to your coach about proper scaling option

*For the ASBJAS-Over you need to make sure you hit full extension at the top of the air squat before going into the box jump, and getting full extension on top of the box doing the air squat as well before moving to the other side of the box.

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THE FINISHER

Landmine Wood Chop

Lu Press

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