Intermediate
Strength:
20 Dislocates
15 Band pull-aparts
Complete the following EMOM for 12 minutes (3 sets):
10 Lower pulley knee-ins
8 Incline dumbbell bench presses
8 Dumbbell Bulgarian split-squats (weak side)
8 Dumbbell Bulgarian split-squats (strong side)
Muscular Endurance:
Complete the following every 90 seconds for 9 – 12 minutes –
Station 1:
6 One arm snatches (L) / 6 TRX pistols (R)
Station 2:
6 One arm snatches (R) / 6 TRX pistols (L)
Metabolic Conditioning:
Complete 3 rounds for time –
15 Push-ups
30 Lunges (15 / side)
Run x 250 meters
Mobility:
Spend 2 minutes rolling out your quads.
Complete the barbell reach-back stretch for 45 seconds
Beginner
Strength:
20 Dislocates
15 Band pull-aparts
Complete the following EMOM for 12 minutes (3 sets):
10 Lower pulley knee-ins
8 Incline dumbbell bench presses
8 Dumbbell split-squats (weak side)
8 Dumbbell split-squats (strong side)
Muscular Endurance:
Complete the following every 90 seconds for 9 – 12 minutes –
Station 1:
6 One arm snatches (L) / 6 TRX squat jumps
Station 2:
6 One arm snatches (R) / 6 TRX squat jumps
Metabolic Conditioning:
Complete 3 rounds for time –
15 Push-ups
20 Lunges (10 / side)
Jog x 200 meters
Mobility:
Spend 2 minutes rolling out your quads.
Complete the barbell reach-back stretch for 45 seconds
