The Mobility
The Warm-Up
General Warm-up
Station #1 Warm-up
:30 Bike
Rope Knee 2 Elbows --> Rope Climbs
Station #2 Warm-up
:30 Row
Ball To Shoulder Build
Station #3 Warm-up
Down Up Step-Up and Over --> Box Facing Burpees
Kettlebell Swing Build
Station Day
8:00 each station with a 4:00 transition
Station #1
Calorie Bike
Up Ladder with Rope Climbs
- Partial Rope Climbs are a scaling option as well as Rope Pulls
*Calories on the bike stay the same the entire time while the rope climbs increase by one each round
Station #2
Calorie Row
Ball To Shoulder Up Ladder
*Calories on the rower stay the same the entire time while the ball to shoulder increase by 2 each round
Station #3
Box Facing Burpee Burpee Box Jump Over
Kettlebell Swing Up Ladder
*Box Facing Burpee Burpee Box Jump Overs stay the same while the KBS increase by 1 each round
The Finisher
Suitcase Carry ( a single arm carry as opposed to 2 implements like a farmers carry)
