Intermediate
Strength:
Complete 6 quadruped rotations on each side
Complete 10 banded psoas march steps on each side
Complete the following EMOM for 10 minutes (5 sets):
Front squats x 25 sec
Supinated ring assisted pull-ups x 25 sec
Muscular Endurance:
3 Rounds –
14 Knee raise hip pops
12 Band resisted crunches
Complete the following with a partner –
Band resisted bear crawl x 100 meters
*Break up into multiple sets if needed
Metabolic Conditioning:
Complete 3 rounds individually for times –
12 Reverse lunge sprinter step-ups (6 / side)
20 Sit-ups
Weighted run x 120 meters
Mobility:
Complete the bow stretch for 30 – 45 sec on each side
Accumulate 60 – 90 seconds hanging
Beginner
Strength:
Complete 6 quadruped rotations on each side
Complete 10 banded psoas march steps on each side
Complete the following EMOM for 10 minutes (5 sets):
Goblet squats x 25 sec
Supinated inverted rows x 25 sec
Muscular Endurance:
3 Rounds –
14 Knee raise hip pops
20 Crunches
Complete 1 set –
Bear crawl x 80 meters
*Break up into multiple sets if needed
Metabolic Conditioning:
Complete 3 rounds individually for times –
20 High knee step-ups (10 / side)
15 Anchored sit-ups
Run x 120 meters
Mobility:
Complete the bow stretch for 30 – 45 sec on each side
Accumulate 60 – 90 seconds hanging
