Intermediate
6 Hip circles / side
10 Psoas march steps / side
6 Alternating Cossack squats / side
12 Leg swings / side
12 Lateral leg swings / side
8 Leg figure 8s / side
Strength:
4 Rounds –
6 Front squats @ 31X1
12 – 15 Pendlay rows
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time –
100 TRX pistols (50 / side)
100 Clean and jerks
100 Toes to bar
150 Med ball slams
200 High knees / side
Mobility:
Complete the super couch stretch for 40 seconds on each side
Complete the deep squat stretch for 2 minutes
Beginner
6 Hip circles / side
10 Psoas march steps / side
6 Alternating Cossack squats / side
12 Leg swings / side
12 Lateral leg swings / side
8 Leg figure 8s / side
Strength:
4 Rounds –
6 Front squats @ 31X1
12 – 15 Pendlay rows
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time –
100 Leg raises
120 Kettlebell swings
120 Med ball slams
140 Step ups (70 / side)
120 High knees / side
Mobility:
Complete the super couch stretch for 40 seconds on each side
Complete the deep squat stretch for 2 minutes
