Intermediate
20 Face pulls
6 Quadruped rotations / side
15 Band pull-aparts
12 Psoas bar unders:
- Set up a barbell at hip height.
- Stand next to and perpendicular with the bar.
- Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
- Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
- Raise your arms overhead and then lean away from the inside (stretched) hip.
Strength:
Complete the following every 2 minutes for 8 minutes –
4 Hang power cleans
Muscular Endurance:
Alternate single reps with your partner to complete as many Turkish Get Ups as possible in 8 minutes
Metabolic Conditioning:
Complete 5 rounds of the following in teams of three with one partner at each station –
Station 1: 12 Reverse lunge sprinter step-ups (6 / side)
Station 2: 15 Burpees
Station 3: Rest
Mobility:
Forearm stretch x 60 sec
Super couch stretch x 30 sec / side
Spend a few minutes rolling out your calves
Deep squat stretch x 90 sec
Beginner
20 Face pulls
6 Quadruped rotations / side
15 Band pull-aparts
12 Psoas bar unders:
- Set up a barbell at hip height.
- Stand next to and perpendicular with the bar.
- Stay squared up as you into a sumo stance and slide laterally under the bar without dropping your head.
- Rotate your body away from the bar and drop your hips to feel a stretch in your hip flexor.
- Raise your arms overhead and then lean away from the inside (stretched) hip.
Strength:
Complete the following every 2 minutes for 8 minutes –
10 Kettlebell swings (heavy)
Muscular Endurance:
Alternate single reps with your partner to complete as many rounds of the following as possible in 8 minutes of –
5 Half Turkish get ups / side
10 Hip bridges
Metabolic Conditioning:
Complete 5 rounds of the following in teams of three with one partner at each station –
Station 1: 12 Sprinter step-ups (6 / side)
Station 2: 8 Burpees
Station 3: Rest
Mobility:
Forearm stretch x 60 sec
Super couch stretch x 30 sec / side
Spend a few minutes rolling out your calves
Deep squat stretch x 90 sec
