"STATION WAGON"
- WARM UP
- WOD
-
Post-WOD
- 0:20 Easy Bike
- 0:10 Transition
- 0:20 Kettlebell Deadlifts
- 0:10 Transition
- 0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch
- 0:10 Transition
- 0:20 Hollow Body Rocks
- 0:10 Transition
- 0:20 Ski/Row
- 0:10 Transition
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Ergo
Minute 2: Russian Kettlebell Swings (32/24)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ergo
Minute 6: Rest
*Score = Total Reps
1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up
Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
COOLDOWN
MOBILITY
1:00 Pigeon Pose (each side)
ACCESSORY
4 Rounds for Quality
- 8 Single Dumbbell Bent Over Rows (each side)
- 10 Pausing Barbell Hip Bridges (0:03 pause at the top)
- 10 Strict Toes to Bar