Wednesday 7/26/23

The Mobility

Kettlebell Calf Smash

T-Spine Wall Extension

Glute Foam Roll

The Warm-Up

4:00 (everyone)

World's Greatest Stretch

Down Dog Toe Touch

Then Station Specific Warm-up for 6:00

Station 1

Russian KB Swings (to eye level)--> Kettlebell Swings

SU --> 30 DU

1 Up Ladder of shuttles

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Station 2

Gravel Jog

Strapless strokes

Tap Swings --> Chest to Bar Pull-Up

Toe Raises --> Toes to Bar

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Station 3

A-T-V-T

Step-Ups

Strapless Strokes

Gravel Jog

CWC

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The Met-con

Station Day!

Station #1

As Many Rounds/Repetitions As Possible in 9:00

Kettlebell Swing

Double Unders

15m Ladder (5m, 10m, 15m, 15m, 10m, 5m)

*Each shuttle is one rep, so 5m down and back is 1 rep

*The ladder is 5m out and back, 10m out and back, then 15m out and back, then back down to 10m, then 5m

Station #2

4 Rounds of:

Run

Row

Chest to Bar Pull-Up

Toes To Bar

As Many Rounds/Repetitions As Possible in Time Remaining

Chest to Bar Pull-Up

Toes To Bar

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Station #3

No score! 1:30-2:00 Loop

Bent Over Reverse Fly

Crossover Step-Ups

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The Finisher

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