Intermediate
Complete 12 monster walk steps in either direction
5 Cat-cows
Sampson lunge x 60 feet
Strength:
3 Rounds –
Kettlebell lunge x 60 feet
12 – 15 inverted sit-ups
3 Rounds –
10 Ring assisted supinated pull-ups
10 Pallof presses / side
3 Rounds –
Farmer carry x 240 ft
15 Weighted hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Pull-ups
Station 2: Kettlebell swings
Station 3: Body busters
3 Rounds –
Bear crawl x 20 seconds
Rest x 5 seconds
Sprint x 20 seconds
Mobility:
Complete the banded lat stretch for 40 seconds on each side
Complete the pigeon stretch for 40 seconds on each side
Beginner
Complete 12 monster walk steps in either direction
5 Cat-cows
Sampson lunge x 60 feet
Strength:
3 Rounds –
8 Reverse kettlebell lunges / side
12 – 15 inverted sit-ups
3 Rounds –
10 supinated inverted rows
10 Pallof presses / side
3 Rounds –
Farmer carry x 240 ft
20 Hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Inverted rows
Station 2: Kettlebell swings
Station 3: Inchworm walkouts
3 Rounds –
Bear crawl x 20 seconds
Rest x 5 seconds
Run x 20 seconds
Mobility:
Complete the banded lat stretch for 40 seconds on each side
Complete the pigeon stretch for 40 seconds on each side
