Intermediate
3 Shoulder CARs
20 Face pulls
15 Hip bridges
10 Arm circles forward and backward
Burpee broad jump x 60 feet
Strength:
Work up to a rack pull 3-rep max (record it!)
3 Sets:
8 Romanian deadlifts @ 50%
10 Single leg hip bridges / side
Metabolic Conditioning:
Complete 3 rounds of the following in teams of two working for 20 seconds at each station with 15 seconds rest between stations –
Station 1: Partner plank jacks
Station 2: Partner plank slalom jumps
Station 3: Partner plank plate passes
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 8 rainbows –
8 Battle rope rainbows / side
Jumping jacks
Mobility:
Complete the wide leg forward fold for 45 seconds
Sit or kneel and stretch your neck to both sides and your traps on both sides. Spend about 25 seconds in each position.
Accumulate 60 seconds hanging with your toes touching
Beginner
3 Shoulder CARs
20 Face pulls
15 Hip bridges
10 Arm circles forward and backward
Burpee broad jump x 60 feet
Strength:
Work up to a rack pull 5-rep or 8-rep max (record it!)
3 Sets:
10 Romanian kettlebell deadlifts
15 Hip bridges
Metabolic Conditioning:
Complete 3 rounds of the following in teams of two working for 20 seconds at each station with 15 seconds rest between stations –
Station 1: Partner plank toe taps
Station 2: Partner plank High fives
Station 3: Partner plank plate passes
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 8 rainbows –
8 Battle rope hip tosses / side
Jumping jacks
Mobility:
Complete the wide leg forward fold for 45 seconds
Sit or kneel and stretch your neck to both sides and your traps on both sides. Spend about 25 seconds in each position.
Accumulate 60 seconds hanging with your toes touching
