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 Rounds –
5 Rack pulls
6 Dumbbell floor presses
Muscular Endurance:
4 Rounds –
4 – 6 Natural hamstring curls
Handstand x 20 sec
Hollow body rocks x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations –
Station 1: Toes to bar
Station 2: Battle rope alternating waves
Station 3: One arm push press
Station 4: Speed ladder Ali shuffle
Mobility:
Complete the pec major and pec minor door frame stretches for 40 seconds on each side
Hang for 40 seconds with your toes touching
Beginner
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 from the knees
You can do these from you knees our using a box for assistance
3 Rounds –
8 Kettlebell deadlifts
10 Dumbbell floor presses
Muscular Endurance:
4 Rounds –
12 Banded hamstring curls
Plyo-box pike x 20 sec
Hollow body rocks x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations –
Station 1: V-ups
Station 2: Battle rope alternating waves
Station 3: One arm push press
Station 4: Speed ladder Ali shuffle
Mobility:
Complete the pec major and pec minor door frame stretches for 40 seconds on each side
Hang for 40 seconds with your toes touching
