Intermediate
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:
Complete the following every 3 minutes for 12 minutes –
2 – 3 Hang power cleans @ 75 – 85%
4 Rounds –
2 – 3 Back squats @ 85%
4 Supinated pull-ups or negatives
5 One arm rows / side
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 7 seconds rest between stations –
Station 1: Leg hops
Station 2: Med ball slams
Station 3: High knees
Station 4: Sprint to backpedal
Mobility:
Complete the kneeling or seated trap stretch for 25 seconds on each side.
Complete the deep squat stretch for 2 – 3 minutes.
Beginner
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:
Complete the following every 3 minutes for 12 minutes –
8 Heavy kettlebell swings
4 Rounds –
5 Back squats
8 Supinated inverted rows
8 One arm rows / side
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 7 seconds rest between stations –
Station 1: Leg hops
Station 2: Med ball slams
Station 3: High knees
Station 4: Sprint to backpedal
Mobility:
Complete the kneeling or seated trap stretch for 25 seconds on each side.
Complete the deep squat stretch for 2 – 3 minutes.
