1.) 1 Round (0:00-12:00)
- 1:00 Single Unders
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25’E Crossover w/Reach
- 25’ Walk on Heels
- 1:00 Plate Jacks

* With the remaining time, demo the movements and brief the flow for the E.S.D piece. Allow athletes to grab water and get situated. If you have a large group, you can have athletes start on different stations.

3.) 6:00 Alternating EMOM (48:00-54:00)
Minute 1: 50’ Single Arm KB Front Rack Carry + 50’ Single Arm KB Farmer Carry (R)
Minute 2: 50’ Single Arm KB Front Rack Carry + 50’ Single Arm KB Farmer Carry (L)

* Allow 2:00 for athletes to put away their KBs and transition to the adaptation work.

4.) 4:00 EMOM (56:00-60:00)
Minute 1: :45 Rig Assisted Calf Stretch (R)
Minute 2: :45 Rig Assisted Calf Stretch (L)
Minute 3: :20E Pidgeon
Minute 4: :20E Twisted Cross

E.S.D. Notes:
Each Station should take no longer than :40 with our DU station most likely being the quickest allowing us for a little more rest before heading into the next round. The first 16:00-20:00 should almost make you question whether this is too easy. You should have a high sense of confidence in being able to maintain consistency. Think of this like a 5-6K Run and how you would be moving. This is the exact same thing only in a mixed modal setting. We are building our aerobic base in a unique way.