Intermediate
15 Face pulls
4 Shoulder CARs (controlled articular rotations)
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
20 Chest press shoulder presses
Strength:
Complete the following every 3 minutes for 9 minutes –
2 One arm snatches / side (heavy)
3 Sets:
5 Floor presses @ 80%
5 Barbell rows @ 80%
Muscular Endurance:
3 Rounds not for time–
12 TRX Inverted rows
12 TRX Push-ups
12 Reverse crunches
Metabolic Conditioning:
Complete 4 rounds for time –
35 Med ball slams
150 Jump ropes
Mobility:
Complete the barbell reachback stretch for 1 minute. Feel free to take breaks
Anchor resistance bands overhead and kneel with a band in each hand, using the bands to stretch your chest and shoulders in an overhead position. Think bar hanging
Beginner
15 Face pulls
4 Shoulder CARs (controlled articular rotations)
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
20 Chest press shoulder presses
Strength:
Complete the following every 3 minutes for 9 minutes –
6 – 7 One arm snatches / side
3 Sets:
10 Floor presses
10 Barbell rows
Muscular Endurance:
3 Rounds not for time–
12 TRX Inverted rows
12 TRX Push-ups
12 Reverse crunches with bent knees
Metabolic Conditioning:
Complete 4 rounds for time –
20 Med ball slams
80 Jump ropes or 40 jumping jacks
Mobility:
Complete the barbell reachback stretch for 1 minute. Feel free to take breaks
Anchor resistance bands overhead and kneel with a band in each hand, using the bands to stretch your chest and shoulders in an overhead position. Think bar hanging
