Intermediate
Spend 60 seconds rolling out your quads
Spend 30 seconds completing a sit and reach hamstring stretch
Strength:
4 Rounds –
3 Kettlebell step-ups / side
6 Supinated ring assisted pull-ups
Muscular Endurance:
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds bear crawl + 30 seconds hollow hold
Station 2 – 30 seconds per side of Paloff hold alternating reverse lunges
Station 3 – Bar hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds per side of single leg TRX squat jumps
Metabolic Conditioning:
Complete 4 rounds for time –
14 Double kettlebell front squats
14 Battle rope slams
14 Battle rope hip tosses (7 / side)
28 High knees / side
Mobility:
Complete the banded hip flexor stretch for 45 seconds on each side
Complete the Miley stretch for 45 seconds
Beginner
Spend 60 seconds rolling out your quads
Spend 30 seconds completing a sit and reach hamstring stretch
Strength:
4 Rounds –
4 Hang squat cleans
Advanced compete 2 squat cleans
Muscular Endurance:
Every 90 seconds for 12 minutes (2 sets):
Station 1 – 30 seconds bear crawl + 30 seconds hollow hold
Station 2 – 30 seconds per side of Paloff hold alternating reverse lunges
Station 3 – Bar hang x 30-60 seconds (one set pronated, one supinated)
Station 4 – 30 seconds per side of single leg TRX squat jumps
Metabolic Conditioning:
Complete 4 rounds for time –
14 Double kettlebell front squats
14 Battle rope slams
14 Battle rope hip tosses (7 / side)
28 High knees / side
Mobility:
Complete the banded hip flexor stretch for 45 seconds on each side
Complete the Miley stretch for 45 seconds
