Intermediate
10 Dynamic chest stretches
5 Quadruped rotations / side
5 Thread the needle reps / side
Spiderman x 30 feet
Inchworm walk x 30 feet
Strength:
Complete the following every 2 minutes for 8 minutes –
5 Heavy American kettlebell swings
3 Rounds –
6 Floor presses @ 21X1
6 Ring assisted pull-ups @2111
Muscular Endurance:
3 Rounds –
15 Dumbbell skull-crushers
20 Lat push-downs
15 Reverse crunches
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Burpees
Station 2: Speed ladder double trouble (left foot in, right foot in, left foot out, right foot out)
Station 3: Tomahawk slams
Mobility:
Pec minor stretch using door-frame x 30 sec / side
Pec major stretch using door-frame x 30 sec / side
Table-top lat stretch x 40 sec
Beginner
10 Dynamic chest stretches
5 Quadruped rotations / side
5 Thread the needle reps / side
Spiderman x 30 feet
Inchworm walk x 30 feet
Strength:
Complete the following every 2 minutes for 8 minutes –
10 Kettlebell swings
3 Rounds –
8 TRX push-ups @ 2111
10 Inverted rows @ 2111
Muscular Endurance:
3 Rounds –
20 Banded triceps extensions
20 Lat push-downs
15 Full body crunches
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Burpees
Station 2: Speed ladder double trouble (left foot in, right foot in, left foot out, right foot out)
Station 3: Tomahawk slams
Mobility:
Pec minor stretch using door-frame x 30 sec / side
Pec major stretch using door-frame x 30 sec / side
Table-top lat stretch x 40 sec
