Intermediate
Complete 15 leg swings / side
Complete 15 lateral leg swings / side
Strength:
Complete the following every 3 minutes for 12 minutes –
8 Front squats
8 Barbell rows
8 Barbell rollouts
Muscular Endurance:
Complete 4 Rounds of the following working for 15 seconds at each station with 10 seconds rest between stations –
Station 1: Single-legged TRX squat jumps (weak side)
Station 2: Pallof presses (target same side)
Station 3: Single-legged TRX squat jumps (strong side)
Station 4: Pallof presses (target same side)
Metabolic Conditioning:
Complete 5 rounds of the following –
Alternating dumbbell rows x 30 sec
Burpees x 30 sec
Jump rope x 60 sec
Rest x 30 sec
Mobility:
Complete the lying banded hip stretch for 60 seconds on each side
Complete the barbell reach-back stretch for 60 seconds
Beginner
Complete 15 leg swings / side
Complete 15 lateral leg swings / side
Strength:
Complete the following every 3 minutes for 12 minutes –
10 Goblet squats
10 Barbell rows
8 Inchworm walk-outs
Muscular Endurance:
Complete 4 Rounds of the following working for 15 seconds at each station with 10 seconds rest between stations –
Station 1: TRX squat jumps
Station 2: Pallof presses
Station 3: TRX Skaters
Station 4: Pallof presses
Metabolic Conditioning:
Complete 5 rounds of the following –
Alternating dumbbell rows x 30 sec
Burpees x 30 sec
Jump rope x 30 sec
Rest x 60 sec
Mobility:
Complete the lying banded hip stretch for 60 seconds on each side
Complete the barbell reach-back stretch for 60 seconds
