Intermediate
3 Rounds –
5 Lunges / side
10 Squats
5 Squat thrusts
Strength:
4 Rounds –
6 Back squats @ 60%
8 Resistance band lat pull-downs
Muscular Endurance:
3 Rounds –
12 Lower pulley knee-ins
12 Supinated inverted rows
12 Half-kneeling landmine press (6 / side)
Metabolic Conditioning:
5 Rounds –
20 Wall balls
10 Pull-ups
10 V-ups
10 Russian twists / side
Mobility:
Complete the banded hip flexor stretch for 45 seconds on each side
Complete the table-top lat stretch for 45 seconds
Beginner
3 Rounds –
5 Split squats / side
10 Squats
5 Squat thrusts
Strength:
4 Rounds –
8 Back squats
10 Resistance band lat pull-downs
Muscular Endurance:
3 Rounds –
12 Lower pulley knee-ins
12 Supinated inverted rows
12 Half-kneeling landmine press (6 / side)
Metabolic Conditioning:
4 Rounds –
15 Wall balls
10 Inverted rows
10 Hollow body knee-ins
10 Russian twists / side
Mobility:
Complete the banded hip flexor stretch for 45 seconds on each side
Complete the table-top lat stretch for 45 seconds
