Friday July 28 – Earn your mobility

3 stations. Each will last for 8 min. If all 3 RNDS are completed before the 8 min is up, mobility for remainder of 8 min. Quick transition/explanation between stations.

 

Station 1

3 RNDS of:

15 Swings

10 Goblet Cleans

5 Shoulder press (per side)

After all 3 RNDS, finish with Run (R – Parking lot + Ralph McGill, W – Ralph McGill, B – parking lot). With any time remaining on 8-min clock: Squat Stands with PVC

 

Station 2

3 RNDS of:

15 Wall ball

10 MB Situp + Press

5 MB push-ups (per side)

After all 3 RNDS, finish with 75 DU/250 singles/100 singles

With any time remaining on 8-min clock: PVC Pass Throughs

Station 3

3 RNDS of:  

15 Jumping Lunges (total) (sub walking lunges)

10 Burpees

5 Inchworm pushups

After all 3 RNDS, finish with 500m Row.

With any time remaining on 8-min clock: PVC shoulder opener 

 

With remaining time, finish as a group on crawl circuit, switching every 30 sec:

Cat crawl (low hips)

Forward Crab crawl

Bear Crawl (hips high)  

Backward Crab crawl

Rest