Intermediate
8 Alternating cossack squats / side
8 Sampson lunges / side
30 banded external rotations / side
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes –
4 Sprinter step-ups / side
4 Rounds –
5 Back squats @ 60 – 65%
8 Ring assisted pull-ups
Muscular Endurance:
3 Rounds –
8 Barbell rollouts
8 One arm rows / side
Metabolic Conditioning:
Complete as many rounds as possible in 8 minutes of –
8 Box jumps
12 Wall balls
12 Sit-ups
Mobility:
Complete the super couch stretch for 45 seconds on each side
Complete the kettlebell deep squat stretch x 60 seconds
Beginner
8 Alternating cossack squats / side
8 Sampson lunges / side
30 banded external rotations / side
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes –
4 Sprinter step-ups / side
4 Rounds –
8 Back squats
10 Inverted rows
Muscular Endurance:
3 Rounds –
8 Inchworm walkouts
8 One arm rows / side
Metabolic Conditioning:
Complete as many rounds as possible in 8 minutes of –
6 Plate jumps
10 Wall balls
10 Sit-ups
Mobility:
Complete the super couch stretch for 45 seconds on each side
Complete the kettlebell deep squat stretch x 60 seconds
