Intermediate
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
2 Rounds –
8 Push-ups
10 Kettlebell deadlifts
Strength:
Complete the following every 90 seconds for 12 minutes (4 sets):
8 Weighted push-ups
8 Rack pulls
Muscular Endurance:
3 Sets:
8 Banded hamstring curls
Farmer carry x 180 ft
Metabolic Conditioning:
In teams of two with one partner working at a time, alternate rounds to complete 10 rounds total –
10 Wall climbers / side
15 Kettlebell swings
20 Frog jumps
Bear crawl x 90 feet every 2 minutes
Begin by bear crawling 90 feet together as a team, then repeat every 2 minutes
Mobility:
Complete the pec minor door-frame stretch for 30 seconds on each side
Complete the pec major door-frame stretch for 30 seconds on each side
Accumulate 90 seconds hanging with your toes touching
Extra credit: spend a few minutes using a lacrosse ball to find and target knots in your glutes. When you find a pressure point, center your weight on top and sit for 20 seconds before moving on.
Beginner
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
2 Rounds –
8 Push-ups
10 Kettlebell deadlifts
Strength:
Complete the following every 90 seconds for 12 minutes (4 sets):
8 Push-up negatives
10 Kettlebell deadlifts
Muscular Endurance:
3 Sets:
8 Banded hamstring curls
Farmer carry x 180 ft
Metabolic Conditioning:
In teams of two with one partner working at a time, alternate rounds to complete 10 rounds total –
10 Mountain climbers / side
15 Kettlebell swings
20 Frog touches
Bear crawl x 45 feet every 2 minutes
Begin by bear crawling 45 feet together as a team, then repeat every 2 minutes
Mobility:
Complete the pec minor door-frame stretch for 30 seconds on each side
Complete the pec major door-frame stretch for 30 seconds on each side
Accumulate 90 seconds hanging with your toes touching
Extra credit: spend a few minutes using a lacrosse ball to find and target knots in your glutes. When you find a pressure point, center your weight on top and sit for 20 seconds before moving on.
