Intermediate
10 Dynamic chest stretches
Spiderman walk x 20 feet
20 Face pulls
10 Band pull-aparts
10 Kettlebell deadlifts
Strength:
Complete the following every 2.5 minutes for 10 minutes –
4 Explosive med ball chest throws
4 Rounds –
4 Rack pulls
6 Dumbbell floor presses
12 Reverse crunches
Metabolic Conditioning:
Complete 4 rounds of the following individually for times –
20 Burpees
25 Russian kettlebell swings
30 Mountain climbers / side
Mobility:
Complete the pec major and pec pinor door frame stretches for 30 seconds each per side.
Accumulate 90 seconds hanging with toes touching
Beginner
10 Dynamic chest stretches
Spiderman walk x 20 feet
20 Face pulls
10 Band pull-aparts
10 Kettlebell deadlifts
Strength:
Complete the following every 2.5 minutes for 10 minutes –
4 Explosive med ball chest throws
4 Rounds –
8 Kettlebell deadlifts
6 Dumbbell floor presses
10 Leg raises
Metabolic Conditioning:
Complete 4 rounds of the following individually for times –
10 Burpees
20 Russian kettlebell swings
20 Mountain climbers / side
Mobility:
Complete the pec major and pec pinor door frame stretches for 30 seconds each per side.
Accumulate 90 seconds hanging with toes touching
