Intermediate
Strength:
Barbell row –
5 x 5 @ 55 – 60%
Muscular Endurance:
14 Turkish get ups
Metabolic conditioning:
Complete 4 Rounds with a partner –
Partner 1 –High knees x 20 sec
Partner 2 – Wall sit x 20 sec
Partner 1 & 2 – 10 Lateral skate jumps with med ball rotation
Partner 1 – 10 Squat thrust med ball passes
Partner 2 – Wall sit
Partner 1 – 10 Squat thrust double med ball passes
Partner 2 – 10 hollow body sit-ups
Beginner
Strength:
Barbell row –
5 x 5
Muscular Endurance:
28 Half Turkish get ups
Metabolic conditioning:
Complete 4 Rounds with a partner –
Partner 1 –High knees x 20 sec
Partner 2 – Wall sit x 20 sec
Partner 1 & 2 – 10 Lateral skate jumps with med ball rotation
Partner 1 – 10 Squat thrust med ball passes
Partner 2 – Wall sit
Partner 1 – 10 Squat thrust double med ball passes
Partner 2 – 10 hollow body sit-ups
