Intermediate
Complete 6 single leg hip lifts on each side
2 Rounds –
15 Hip bridges
15 Face pulls
5 Reverse lunges / side
Strength:
3 Sets:
8 – 10 explosive sled pulls
Rest x 2 minutes
4 Sets:
5 Rack pulls @ 80% deadlift 1RM
5 Pull-up negatives
Metabolic Conditioning:
Complete as many rounds of the following as possible in 7 minutes –
14 Battle rope slams
14 One arm dumbbell clean and jerks (7 / side)
Rest 2 minutes, then –
Run x 400 meters for time
Mobility:
Complete 12 Cat cows
Accumulate 90 sec hanging with your toes touching the floor behind you
Beginner
Complete 6 single leg hip lifts on each side
2 Rounds –
15 Hip bridges
15 Face pulls
5 Reverse lunges / side
Strength:
3 Sets:
8 – 10 explosive sled pulls
Rest x 2 minutes
4 Sets:
10 Kettlebell deadlifts
10 Inverted rows
Metabolic Conditioning:
Complete as many rounds of the following as possible in 7 minutes –
14 Battle rope slams
10 Dumbbell half-squat, curl, and presses
Rest 2 minutes, then –
Run x 400 meters for time
Mobility:
Complete 12 Cat cows
Accumulate 90 sec hanging with your toes touching the floor behind you
