Wednesday 4/12/23

The Mobility

• Table Top
• Scapular Mobility (Foam Roll & Lax Smash)

The Warm-Up

You will do one warm-up depending on your start station. All stations will do the general warm-up, then the additional work provided for your start station.

General Warm-up

• Air Squats
• Banded Strict Press
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Station #1 Warm-up

Burpee

Handstand hold --> HSPU

(OR Z PRESS BUILD)

Station #2 Warm-up

Burpee

Double DB Thruster Build

Ab Mat Sit-Up (AMSU)

Station #3 Warm-up

Burpee

Bench Press Build

Station Day

9:00 each station with a 4:00 transition. The coach will assign you to your start station.

Station #1

Calorie Row

Up Ladder with HSPU

• Pike HSPU

• Z Press

*Calories on the row stay the same the entire time while the HSPU increase by one each round

Station #2

As Many Rounds/Repetitions As Possible in 9:00

Double DB Thruster

Ab Mat Sit-Up (AMSU)

Station #3

Incline Barbell Bench Press'

*Record heaviest set of 10

The Finisher

CS ATVT’s

Palloff Press

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