Intermediate
Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
4 Sets:
6 Deadlifts @ 75%
6 Dips
6 One arm rows / side (heavy)
Muscular Endurance:
Complete 3 rounds of the following with a partner –
8 Overhead hollow body med ball tosses
8 Lateral med ball tosses / side
15 Hollow body med ball tosses (to chest)
Metabolic Conditioning:
Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –
12 Burpees
8 Broad jumps (challenge yourself with the distance)
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 10 hip tosses –
10 Battle rope hip tosses / side
Flutter kicks
Mobility:
Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.
Complete the wide leg forward fold stretch for 45 seconds
Beginner
Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
4 Sets:
8 Kettlebell deadlifts
8 Banded triceps push-downs
6 One arm rows / side
Muscular Endurance:
Complete 3 rounds of the following with a partner –
6 Overhead hollow body med ball tosses
6 Lateral med ball tosses / side
15 Hollow body med ball tosses (to chest)
Metabolic Conditioning:
Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –
8 Burpees
Bunny hop x 60 feet
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 10 hip tosses –
8 Battle rope hip tosses / side
Flutter kicks
Mobility:
Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.
Complete the wide leg forward fold stretch for 45 seconds
