Intermediate 20 Face pulls 4 Shoulder CARs 5 Quadruped rotations / side 20 Chest press shoulder presses 10 Band pull-aparts Strength: Complete the following every 90 seconds for 9 minutes (3 Sets): 6 – 8 Dumbbell push-presses (heavy) 6 – 8 Barbell rows @ 75% Muscular... READ MORE

  Intermediate 20 Face pulls 20 Hip bridges Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: Complete the following every 2.5 minutes for 10 minutes (4 sets): 4 Hang power cleans 3 Sets: 8 Front squats 8... READ MORE

  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:... READ MORE

Intermediate 3 Shoulder CARs 20 Face pulls 15 Hip bridges 10 Arm circles forward and backward Burpee broad jump x 60 feet Strength: Complete the following every 2.5 minutes for 12.5 minutes (5 sets): 5 One arm snatches / side 4 One arm snatches / side 3 One arm snatches / side 2... READ MORE

Intermediate High knees x 30 seconds Complete 8 hip circles / side Complete 8 alternating cossack squats / side Complete 12 leg swings / side Complete 12 Lateral leg swings / side Complete 12 psoas march steps on each side Strength: 3 Sets: 3 Back squats Rest x 60 sec Farmer... READ MORE

  Intermediate 40 Jumping jacks 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: Complete the following every 3 minutes for 12... READ MORE

  Intermediate Sampson lunge x 60 feet 8 Single leg hip lifts / side Spiderman x 30 feet 2 Rounds – 10 Push-ups 10 Inverted rows Strength: Complete the following every 2.5 minutes for 7.5 minutes (3 sets): Broad jump x 60 feet in as few jumps as possible 4 Sets: Complete the... READ MORE

  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)... READ MORE

  Intermediate 2 Rounds – 6 Cossack squats / side 15 Hip bridges 6 Squat thrust broad jumps 8 Inverted rows Strength: 2 Sets: 3 Back squats @ 85% 4 Supinated pull-up negatives 2 Sets: 5 Back squats @ 75% 8 Ring assisted supinated pull-ups Muscular Endurance: 3 Rounds – 10... READ MORE

  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 minut... READ MORE