Intermediate
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Complete 6 quadruped rotations on each side
Strength:
4 Sets:
6 Kettlebell push-down swings
Rest 2 – 3 minutes
Muscular Endurance:
Complete the following every 90 seconds for 18 minutes (3 sets):
6 – 8 Bench barbell hip thrusts (position your upper back on a bench with your hips hanging off)
20 Kettlebell sumo Romanian deadlifts @ 1010
Bar hang x 45 – 60 sec
High plank one arm rows on plyo-box @ 1001
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Squat thrusts
Station 2: Speed ladder (Ali shuffle, Frog jumps, Icki shuffle, In-out)
Station 3: Med ball mountain climbers
Station 4: Jump rope
For the speed ladder, rotate through the 4 movements above completing one each round
Mobility:
Spend 90 seconds rolling out your glutes
Plyo-box pigeon x 30 sec / side
Plyo-box hamstring reach x 30 sec / side
Beginner
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Complete 6 quadruped rotations on each side
Strength:
4 Sets:
6 Kettlebell push-down swings
Rest 2 – 3 minutes
Muscular Endurance:
Complete the following every 90 seconds for 18 minutes (3 sets):
6 – 8 Bench barbell hip thrusts (position your upper back on a bench with your hips hanging off)
20 Kettlebell sumo Romanian deadlifts @ 1010
Bar hang x 45 – 60 sec
High plank one arm rows on plyo-box @ 1001
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Squat thrusts
Station 2: Speed ladder (Ali shuffle, Frog jumps, Icki shuffle, In-out)
Station 3: Med ball mountain climbers
Station 4: Jump rope
For the speed ladder, rotate through the 4 movements above completing one each round
Mobility:
Spend 90 seconds rolling out your glutes
Plyo-box pigeon x 30 sec / side
Plyo-box hamstring reach x 30 sec / side
