THE MOBILITY
Each station has a specific mobility exercise
THE WARMUP
Everyone will do the general warmup for 9:00 (which is below), then for your assigned start station, you will do the specified warmup.
CWC
Mountain Climbers
STATION DAY!
Each station is 9:00 of work, and then 4:00 of transition in between each station to allow time for one group to clean up and move to the next.
STATION #1
As Many Rounds/Repetitions As Possible in 9:00
The DBall carry is done with a bear hug grip, please watch this video on proper technique for this movement.
Run
STATION #2
For Time (9:00 Time Cap)
You will try to complete this down ladder as quickly as possible under the time cap.
You will start with a row, then complete burpees. The row and burpees decrease each time other than for the second two rounds of Per and Fit.
We are asking you to hustle here. If you want to finish, you need to move quickly from start to finish.
If you do not finish, this work-out will be scored with rounds + reps complete.
STATION #3
4 Rounds For Time (9:00 Time Cap)
Cal Echo Bike
*Assault and Echo Bike calories differ. If you are on an Assault Bike, it is easier to accumulate calories. Add 3 calories on each set.
