Intermediate
12 Monster walk steps in each direction
5 Cat-cows
5 Quadruped rotations / side
5 Thread the needle reps / side
10 Band pull-aparts
Strength:
4 Rounds –
10 Sumo Romanian landmine deadlifts
15 Banded hamstring curls
6 Overhead dumbbell presses
Muscular Endurance:
3 Rounds –
8 – 10 Banded woodchoppers / side
20 – 30 Weighted crunches (complete with toes anchored)
Metabolic Conditioning:
Complete 4 rounds for time –
10 Tall box jumps
20 One arm snatches (10 / side)
150 Jump ropes
Mobility:
Complete the lying banded hamstring stretch for 40 seconds on each side.
Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.
Beginner
12 Monster walk steps in each direction
5 Cat-cows
5 Quadruped rotations / side
5 Thread the needle reps / side
10 Band pull-aparts
Strength:
4 Rounds –
10 Sumo Romanian landmine deadlifts
15 Banded hamstring curls
6 Overhead dumbbell presses
Muscular Endurance:
3 Rounds –
8 – 10 Banded woodchoppers / side
20 – 30 Crunches (complete with toes anchored)
Metabolic Conditioning:
Complete 4 rounds for time –
8 Box jumps
20 Kettlebell swings
75 Jump ropes
Mobility:
Complete the lying banded hamstring stretch for 40 seconds on each side.
Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.