Intermediate
Strength:
Complete 3 reps of the following complex every 2 minutes for 8 minutes –
1 Russian kettlebell swing
1 American kettlebell swing
Go heavy
3 Rounds –
6 – 8 Dips
6 – 8 Supinated pull-ups
Muscular Endurance:
Complete 40 king chair knee raises or hanging knee raises. Rest as needed.
Metabolic Conditioning:
Complete 5 rounds for time –
6 Backward med-ball throws (throw your ball, run to it, repeat. Go light)
7 Med-ball lunges / side
8 Tire flips
Mobility:
Spend 2 – 3 minutes performing soft tissue release on your glutes using a foam roller or lacrosse ball. Remember to roll laterally across the muscle when using the foam roller.
Beginner
Strength:
Complete the following every 2 minutes for 8 minutes –
10 Heavy kettlebell swings
3 Rounds –
10 Banded triceps extensions
6 – 8 Neutral grip ring assisted pull-ups
Muscular Endurance:
Complete 40 leg raises
Complete 15 Lateral leg raises / side
Metabolic Conditioning:
Complete 5 rounds for time –
6 Backward med-ball throws (throw your ball, run to it, repeat. Go light)
7 Lunges / side
8 Tire flips
Mobility:
Spend 2 – 3 minutes performing soft tissue release on your glutes using a foam roller or lacrosse ball. Remember to roll laterally across the muscle when using the foam roller.
