Intermediate
10 Dynamic chest stretches
5 Quadruped rotations / side
5 Thread the needle reps / side
Strength:
Complete the following every 2.5 minutes for 10 minutes –
4 Floor presses @ 65%
rest 10 sec, 4 floor presses
12 – 15 Pendlay rows
Muscular Endurance:
Complete as many reps of the following as possible in 10 minutes in teams of two with one partner working at a time –
Renegade man makers
Metabolic Conditioning:
Complete 5 rounds of the following in teams of two working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Squat thrust broad jumps
Station 2: High knees
Station 3: Toes to bar
Station 4: Dumbbell punches
Mobility:
Complete the barbell push-back stretch for 40 seconds on each side
Accumulate 90 seconds hanging
Beginner
10 Dynamic chest stretches
5 Quadruped rotations / side
5 Thread the needle reps / side
Strength:
Complete the following every 2.5 minutes for 10 minutes –
4 Push-up negatives
rest 10 sec, 3 push-up negatives
8 – 10 One arm rows /side
Muscular Endurance:
Complete as many reps of the following as possible in 10 minutes in teams of two with one partner working at a time –
Burpees
Metabolic Conditioning:
Complete 5 rounds of the following in teams of two working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Squat thrust bunny hops
Station 2: High knees
Station 3: Leg raises
Station 4: Alternating punches
Mobility:
Complete the barbell push-back stretch for 40 seconds on each side
Accumulate 90 seconds hanging
