The Board
8:00 in each station - 4:00 to transition to the nextNOTE: Station 3 is a 9 min EMOM because you will do one round at GO, and one round on the final minute when the buzzer goes off.
The Mobility
The Warm-Up
Station #1
8 minutes As Many Reps as PossibleDumbbell STOH this demo is with one DB, but you will be using 2 at one time. This will be a drastic difference then using one. Warm-Up properly and err on the side of going lighter rather than unsure reps.TTB/KAH/Toe RaisesAb Mat Sit-Up (AMSU)
Station #2
8 minutes As Many Reps as PossibleKettlebell Hang Power Snatch - these feel a lot different than a DB. Warm-Up using a light weight and practice before going into it.Kettlebell SwingAb Mat Sit-Up (AMSU)
Station #3
No Score - use this as a strength session, but keep a weight that will keep you on that Every Minute ClockStrict PressPush-PressPush-JerksSplit JerkBar Hops
The Finisher
https://youtu.be/saYKvqSscuY
