Intermediate
Complete 15 dislocates
2 Rounds –
15 Band face pulls
10 Band pull-aparts
4 Bottoms up kettlebell presses / side
Strength:
4 Sets:
5 Seated dumbbell presses
5 Dips
8 Hip dips / side
Muscular Endurance:
Complete the following every 90 seconds for 12 minutes (4 sets):
Station 1: 8 TRX push-ups
Station 2: 8 Barbell squat jumps
Advanced complete TRX push-ups with feet elevated
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
20 Wall balls
12 Box jumps
12 Kettlebell crossovers (6 / side)
20 High knees / side
Mobility:
Pec major doorframe stretch x 40 seconds / side
Pec minor doorframe stretch x 40 seconds / side
Beginner
Complete 15 dislocates
2 Rounds –
15 Band face pulls
10 Band pull-aparts
4 Bottoms up kettlebell presses / side
Strength:
4 Sets:
5 Seated dumbbell presses
8 Banded triceps extensions
8 Hip dips / side
Muscular Endurance:
Complete the following every 90 seconds for 12 minutes (4 sets):
Station 1: 8 TRX push-ups
Station 2: 8 Goblet squat jumps
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
15 Wall balls
10 Box jumps
10 Kettlebell crossovers (5 / side)
15 High knees / side
Mobility:
Pec major doorframe stretch x 40 seconds / side
Pec minor doorframe stretch x 40 seconds / side
