Intermediate
Monster walk 12 steps in each direction
20 Face pulls
15 Banded lat pushdowns
Sampson lunge x 60 feet
6 Single leg hip lifts / side
Strength:
3 Rounds –
8 Reverse barbell lunges / side @ 45 – 50% of your back squat 1RM
12 – 15 Jumping pull-ups
Muscular Endurance:
4 Rounds –
Pull-up hold x 15 sec
Handstand x 20 sec
Hollow body rocks x 30 sec
Farmer carry x 30 sec or failure
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Wall balls
Station 2: Lateral box overs
Station 3: Sit-ups
Station 4: Double broad jump + backpedal
Mobility:
Complete the pigeon stretch for 60 seconds on each side.
Complete the banded bow stretch or banded lat stretch for 40 seconds on each side
Beginner
Monster walk 12 steps in each direction
20 Face pulls
15 Banded lat pushdowns
Sampson lunge x 60 feet
6 Single leg hip lifts / side
Strength:
3 Rounds –
8 Reverse goblet lunges / side
12 – 15 Inverted rows
Muscular Endurance:
4 Rounds –
Ring assisted pull-up hold x 15 sec
Plyo-box pike x 15 sec
Hollow body hold x 20 sec
Farmer carry x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Wall balls
Station 2: Lateral box overs
Station 3: Sit-ups
Station 4: Triple bunny hop + backpedal
Mobility:
Complete the pigeon stretch for 60 seconds on each side.
Complete the banded bow stretch or banded lat stretch for 40 seconds on each side
