Intermediate
Rollout glutes
Strength:
4 Rounds –
Tire flips x 10 seconds
3 Reverse lunge sprinter step-ups / side
Metabolic Conditioning:
Complete the following for time in teams of two with one partner at each movement alternating movements every 30 seconds –
Buy-in: Run x 400 meters
60 Hang power cleans / Superman hold
80 Pull-ups / TRX push-up hold
120 Frog jumps / Squat hold
Cash-out: Run x 400 meters
Mobility:
Complete the plyo-box pigeon stretch for 75 seconds on each side. Find the tight areas!
Beginner
Rollout glutes
Strength:
4 Rounds –
Tire flips x 10 seconds
3 Sprinter step-ups / side
Metabolic Conditioning:
Complete the following for time in teams of two with one partner at each movement alternating movements every 30 seconds –
Buy-in: Run x 250 meters
80 Inverted rows / Plank
100 Kettlebell swings / Superman hold
80 Frog jumps / Squat hold
Cash-out: Run x 250 meters
Mobility:
Complete the plyo-box pigeon stretch for 75 seconds on each side. Find the tight areas!
