Intermediate
4 Shoulder CAR’s
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
8 Psoas march steps / side
5 Reverse lunges / side
14 Squat + knee to elbow (eddie gordo squat)
Strength:
4 Sets:
6 Front squats @ about 50% back squat 1RM
6 Seated dumbbell presses
Muscular Endurance:
3 Rounds –
4 Turkish get ups
Rest x 90 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –
Station 1: Burpees
Station 2: Sandbag lateral shuffle
Station 3: V-ups
2 Sets:
20 Weighted crunches
Mobility:
Stretch your hip flexors from a half kneeling position for 40 seconds on each side
Complete the barbell push-back stretch for 40 seconds on each side
Beginner
4 Shoulder CAR’s
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
8 Psoas march steps / side
5 Reverse lunges / side
14 Squat + knee to elbow (eddie gordo squat)
Strength:
4 Sets:
10 Back squats or goblet squats
8 Seated dumbbell presses
Muscular Endurance:
3 Rounds –
8 Half Turkish get ups
Rest x 90 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 12 seconds rest between stations –
Station 1: Burpees
Station 2: Lateral shuffle
Station 3: Full body crunches
2 Sets:
20 Crunches
Mobility:
Stretch your hip flexors from a half kneeling position for 40 seconds on each side
Complete the barbell push-back stretch for 40 seconds on each side
