Intermediate 10 Dynamic chest stretches 5 Quadruped rotations / side 5 Thread the needle reps / side Spiderman x 30 feet Inchworm walk x 30 feet Strength: Complete the following every 2 minutes for 8 minutes – 5 Heavy American kettlebell swings 3 Rounds – 6 Floor presses @ 21X1 6... READ MORE

  Intermediate 8 Hip circles / side 10 Reverse lunges with overhead reach / side 10 Cossack squats / side 8 Single leg quad extensions / side Strength: 3 Rounds – 6 Front squats @ 65% 10 Supinated barbell rows Muscular Endurance: Complete 3 rounds of the following working... READ MORE

  Intermediate 20 Face pulls Thread the needle x 6 reps / side 12 Psoas bar unders 6 Box jumps Strength: 4 Rounds – 6 Deadlifts @ 60% 4 One arm dumbbell push-jerks / side Muscular Endurance: 3 Rounds – 8 Narrow push-ups (use weight if you can) 5 Side bends + Suitcase carry x... READ MORE

  Intermediate 20 Face pulls Thread the needle x 6 reps / side 12 Psoas bar unders 6 Box jumps Strength: Complete the following every 3 minutes for 12 minutes – 5 Hang power cleans 4 Hang power cleans 3 Hang power cleans 3 Hang power cleans 4 Rounds – 4 Reverse barbell... READ MORE

Intermediate 5 Cat-cows 5 Quadruped rotations / side 10 Band pull-aparts 8 Dynamic chest stretches 15 Chest press shoulder press Strength: Complete the following every 3 minutes for 12 minutes – 5 Explosive push-ups You can do these from you knees our using a box for assistance 3... READ MORE

  Intermediate 15 Dislocates 5 Thread the needle’s / side 8 Hip circles / side 10 Psoas march steps / side Strength: Complete the following every 3 minutes for 12 minutes – 4 Heavy American kettlebell swings 3 Rounds – 2 Back squats @ 85% 3 Barbell rows @ about 80% Muscular... READ MORE

Intermediate 15 Face pulls 15 Lat push-downs 8 Single leg hip lifts / side 15 Hip bridges Strength: 4 Rounds – 8 Sumo Romanian landmine deadlifts (target your glutes) 8 Dips 8 – 10 Jumping pull-ups Muscular Endurance: 10 – 12 Turkish get-ups Use a challenging weight.... READ MORE

  Intermediate 5 Cat-cows 5 Quadruped rotations / side Thread the needle x 5 reps / side 10 Band pull aparts Sampson lunge x 60 feet Strength: Complete 3 – 5 reps of the bear complex every 4 minutes for 16 minutes Bear complex: Clean Front squat Shoulder to overhead Back... READ MORE

  Intermediate Complete 8 alternating cossack squats on each side Complete 6 single leg hip lifts on each side Complete 12 psoas march steps on each side Strength: 4 Rounds – 5 Kettlebell step ups / side 5 Floor presses @ 75% 8 Barbell glute bridges Muscular Endurance: 15... READ MORE

  Intermediate Overhead movement prep: Perform 3 – 5 shoulder CARs (controlled articular rotation’s) Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips. Complete 5... READ MORE