Intermediate
Forearm stretch x 30 seconds
Complete 6 quadruped rotations on each side
Complete 12 psoas march steps on each side
30 Air squats
Strength:
4 Sets:
4 Front squats @ 80%
4 Weighted ring assisted pull-ups
Muscular Endurance:
2 Sets:
8 Bulgarian split squats @ 3010
immediately followed by…
12 Dynamic Bulgarian split squats @ 10X0
Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
8 Barbell rollouts @ 2111
For the split squats, you’ll perform the first 8 reps holding kettlebells or dumbbells, then after the 8th rep, you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.
Metabolic Conditioning:
Complete 4 rounds of the following –
Sprint x 80 yards
Walk x 80 yards
Complete the sprints with as much intensity as possible. Use the walk to recover.
Mobility:
Banded hip flexor stretch x 45 sec / side
Super couch stretch x 30 sec / side
Table-top lat stretch x 40 sec
Beginner
Strength:
4 Sets:
8 Goblet squats
8 Inverted rows
Muscular Endurance:
2 Sets:
6 Split squats @ 3010
immediately followed by…
8 Dynamic split squats @ 10X0
Rest 60 seconds, then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
8 Inchworm walkouts
For the split squats, you’ll perform the first 8 reps holding kettlebells or dumbbells, then after the 8th rep, you’ll drop the weights and perform 8 unloaded, trying to jump as high as possible each rep.
Metabolic Conditioning:
Complete 4 rounds of the following –
Run x 60 yards
Walk x 60 yards
Put some pep in your step for the runs. Use the walk to recover.
Mobility:
Banded hip flexor stretch x 45 sec / side
Super couch stretch x 30 sec / side
Table-top lat stretch x 40 sec
