Station Work

Date: 2026-04-13
AO: Horizon
Q: 3 mile ,
PAX: Kodiak, Disco, Purple Rain, 3 mile
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG: Stations
– Timer
1. Rifle carry to midfield and back
2. Bear crawls out, jog back
3. Farmer carry out
– Kettlebell
1. KB swings
2. Banded squats
3. Rows
– Loose band
1. Pallof Press
2. Band pull aparts
3. Shoulder raise
– Random
1. Monster walk with band
2. Jump rope
3. Something else
MARY: LBCs
ANNOUNCEMENTS: Murph, convergence, Boneathon
COT: Sometimes the little things, the overlooked things, are the high leverage things. I fixed my lingering hip issue by focus on engaging my glute med . Random – I’d never heard of this muscle yet it’s lack of engagement caused my hip and back to overcompensate and painfully bug me for 2 years. Re-examine things in your life where you can improve or add some joy or excitement.