Wednesday 1/11/23

THE MOBILITY

Table Top

T-Spine Rotation

THE WARM-UP

All athletes will do the 'All Station' warm-up, in addition to the warm-up specific to your start station.

A-T-V-T

High Knee Out/In

Down, Up + Shldr Tap + Toe Touch

Rope Knee 2 Elbows

TTB/KAH/Toe Raises

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Station Day! 9:00 in each station with 4:00 to transition to the next! 

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STATION #1

9:00 As Many Rounds/Reps as Possible

Calories on the Rower

Tuck-Up

Push-Ups

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STATION #2

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*IF YOU WOULD LIKE TO ROPE CLIMB (PINS TOO) YOU MUST HAVE A LONG SOCK OR SHIN PROTECTION*

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9:00 As Many Rounds/Reps as Possible

Calories on the Bike

Rope Climb

• Rope Pulls

TTB/KAH/Toe Raises

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STATION #3

Earthquake Bar Strict Press

• play around with medium and thin bands... looped around once or looped around twice. All variations present different ways to brace and press

Row

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THE FINISHER

Bent Over Reverse Fly

1/2 Kneeling Palloff Press