Intermediate
20 Face pulls
10 Psoas march steps / side
6 Single leg lifts / side
Forearm stretch x 30 sec
Strength:
Complete the following every 3 minutes for 12 minutes –
2 – 3 Hang power cleans (heavy)
3 Sets:
6 Natural hamstring curls
12 Partner plank ups each
8 Single leg banded glute kickbacks / side
Muscular Endurance:
Complete 2 rounds of the following with a partner –
6 Overhead hollow body med ball tosses
8 Lateral med ball tosses / side
12 Hollow body med ball tosses (to chest)
Metabolic Conditioning:
Complete the following in teams of two alternating rounds to complete 10 total rounds –
8 Hang power cleans
12 Squat thrust lateral bar overs
Mobility:
Spend a few minutes massaging your traps using a lacrosse ball and the rig. Place the ball on a tender area of your trapezius and roll from front to back
Complete the wide leg forward fold stretch for 75 seconds
Beginner
20 Face pulls
10 Psoas march steps / side
6 Single leg lifts / side
Forearm stretch x 30 sec
Strength:
Complete the following every 3 minutes for 12 minutes –
6 – 10 Kettlebell swings (heavy)
3 Sets:
8 Romanian kettlebell deadlifts
8 Planking toe taps / side
8 Single leg banded glute kickbacks / side
Muscular Endurance:
Complete 2 rounds of the following with a partner –
8 Lateral med ball tosses / side
12 Hollow body med ball tosses (to chest)
Metabolic Conditioning:
Complete the following in teams of two alternating rounds to complete 10 total rounds –
15 Kettlebell swings
15 Squat thrusts
Mobility:
Spend a few minutes massaging your traps using a lacrosse ball and the rig. Place the ball on a tender area of your trapezius and roll from front to back
Complete the wide leg forward fold stretch for 75 seconds
