Intermediate
Strength:
8 Hip circles / side
15 leg swings / side
15 lateral leg swings / side
3 Rounds –
15 – 20 Tractor tire leg presses
Plank x 45 – 60 seconds
Rest x 2 min
Muscular Endurance:
Complete one tire push-battle with a partner
Stand the tire upright with one partner on either side. Facing one another, assume a split-stance and take turns shoving the tire back and forth to your partner.
Metabolic Conditioning:
Complete 3 rounds of the following for time –
25 Dumbbell thrusters
25 V-ups
Begin the workout by broad jumping 60 feet. Repeat the 60 ft broad jump every 75 seconds
Mobility:
Complete the barbell pushback stretch for 45 seconds on each side
Complete the deep squat stretch for 90 seconds completing 10 internal rotations on each side
Beginner
8 Hip circles / side
15 leg swings / side
15 lateral leg swings / side
Strength:
3 Rounds –
15 – 20 Tractor tire leg presses
Plank x 30 – 45 seconds
Rest x 2 min
Muscular Endurance:
Complete one tire push-battle with a partner
Stand the tire upright with one partner on either side. Facing one another, assume a split-stance and take turns shoving the tire back and forth to your partner.
Metabolic Conditioning:
Complete 3 rounds of the following for time –
25 Dumbbell thrusters
25 V-ups
Begin the workout by broad jumping 60 feet. Repeat the 60 ft broad jump every 75 seconds
Mobility:
Complete the barbell pushback stretch for 45 seconds on each side
Complete the deep squat stretch for 90 seconds completing 10 internal rotations on each side
