Intermediate
15 Dislocates
5 Thread the needle’s / side
8 Hip circles / side
10 Psoas march steps / side
Strength:
Complete the following every 3 minutes for 12 minutes –
4 Heavy American kettlebell swings
3 Rounds –
2 Back squats @ 85%
3 Barbell rows @ about 80%
Muscular Endurance:
3 Rounds –
8 – 10 Bulgarian split squats / side
6 – 8 One arm rows / side
6 – 8 Supinated ring assisted pull-ups
Complete dumbbell curls instead of chin-ups if you did pull-ups yesterday
Metabolic Conditioning:
4 Rounds –
20 Russian kettlebell swings
15 Box jump overs
20 Plyo-box toe taps (10 / side)
15 Plank jacks
20 Jumping jacks
Mobility:
Complete the lying banded hip stretch for 45 seconds on each side
Complete the Miley stretch for 40 seconds
Beginner
15 Dislocates
5 Thread the needle’s / side
8 Hip circles / side
10 Psoas march steps / side
Strength:
Complete the following every 3 minutes for 12 minutes –
8 Heavy kettlebell swings
3 Rounds –
5 Back squats
6 Rows
Muscular Endurance:
3 Rounds –
8 – 10 Split squats / side
6 – 8 One arm rows / side
6 – 8 Supinated inverted rows
Complete dumbbell curls instead of inverted rows if you did pull-ups yesterday
Metabolic Conditioning:
4 Rounds –
15 Russian kettlebell swings
12 Box step overs
15 High knees / side
12 Plank jacks
15 Jumping jacks
Mobility:
Complete the lying banded hip stretch for 45 seconds on each side
Complete the Miley stretch for 40 seconds
