Intermediate
Strength:
Find your back squat one-rep or three-rep max!
Metabolic Conditioning:
Complete 4 Rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Pull-ups
Station 2: Bicycle kicks
Station 3: Med ball slams
Station 4: Sprints
Mobility:
Banded pull-up bar hip stretch x 2 minutes
Seated pidgeon stretch x 60 sec / side
Standing hip flexor stretch x 60 sec / side
Beginner
Strength:
Find your back squat three or five-rep max!
Metabolic Conditioning:
Complete 6 Rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Inverted rows
Station 2: Bicycle kicks
Station 3: Med ball slams
Station 4: Run
Mobility:
Banded pull-up bar hip stretch x 2 minutes
Seated pidgeon stretch x 60 sec / side
Standing hip flexor stretch x 60 sec / side
