Intermediate
Strength:
8 Hip circles / side
15 leg swings / side
15 lateral leg swings / side
4 Rounds –
4 Back squats @ 75%
5 Supinated pull-up negatives
Muscular Endurance:
3 Rounds –
12 Lateral step-ups (left)
8 Dumbbell curls / side
12 Lateral step-ups (right)
12 – 15 Banded inverted sit-ups
Metabolic Conditioning:
10 Min AMRAP –
15 Kettlebell swings
12 V-ups
Bear crawl x 120 ft
Mobility:
Complete the deep squat stretch for 2 minutes completing 15 internal rotations on each side
Beginner
Strength:
8 Hip circles / side
15 leg swings / side
15 lateral leg swings / side
4 Rounds –
6 Back squats @ 75%
8 Supinated inverted rows
Muscular Endurance:
3 Rounds –
12 Lateral step-ups (left)
8 Dumbbell curls / side
12 Lateral step-ups (right)
12 – 15 Banded inverted sit-ups
Metabolic Conditioning:
10 Min AMRAP –
15 Kettlebell swings
12 V-ups
Bear crawl x 120 ft
Mobility:
Complete the deep squat stretch for 2 minutes completing 15 internal rotations on each side
