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The Board
The Mobility
- Banded Bully
- W + Ys
The Warm-Up
In a TABATA format you will work for :20 and rest/transition for :10 for 9 minutes (3 rounds through movements)
- Row
- Step-Ups����--> Box Jumps����--> Box Jump Over
- Split Stance Narrow Swings
- Tap Swings --> Tap Swing Pulls����-->Pull-Ups (or jumping pull-ups)
- Ball Over Shoulder����(lighter than WOD weight)
- Sumo Deadlift High Pull����(PVC --> BB)
The Met-Con
As Many Reps As Possible
1:00 Work, 0:20 Rest x 4 RoundsYou will have 1 score at the endYou will NOT SCORE the Bar Muscle Up, Chest to Bar, Pull-Up station as we are using this as a time to practice higher skilled movement.���� If you have Pull-Ups, focus on better technique (tight hollow/arch) etc.���� Maybe you use this as a time to 'attempt' something new.���� DO NOT practice failure over and over though.���� We don't want to make failed form habit building.
- Max calorie row
- Box Jump Over
- Bar Muscle Ups, Chest to Bar, Pull-Ups, Ring Rows etc.
- Ball Over Shoulder
- Ab Mat Sit-Up (AMSU)
- Sumo Deadlift High Pull
The Finisher
RX
Per/Fit=Dumbbell Row
