Intermediate
2 Rounds –
15 Face pulls
10 Band pull-aparts
6 Cat-cows
Strength:
4 Rounds –
3 Rack pulls @ 100% deadlift 1RM
3 Weighted push-ups
Muscular Endurance:
3 Rounds –
6 Dips
10 Band resisted seated towel rows
For the rows, anchor a resitance band to the rig and loop a towel through the open end. From a squatting or seated position grasp one end of the towel with each hand and pull towards your midsection in a rowing motion.
Metabolic Conditioning:
Complete 4 rounds individually for times –
10 American kettlebell swings (heavy)
Sled drag x 15 meters (heavy)
Sandbag run x 100 meters
Sprint x 100 meters
Mobility:
Accumulate 90 sec hanging with your toes touching the floor behind you
Spend 45 seconds stretching each hamstring. Place one foot on a plyobox and reach for your toes.
Beginner
2 Rounds –
15 Face pulls
10 Band pull-aparts
6 Cat-cows
Strength:
4 Rounds –
5 Rack pulls
5 Push-up negatives (spend 3 seconds descending)
Muscular Endurance:
3 Rounds –
10 Banded triceps extensions
10 Band resisted seated towel rows
For the rows, anchor a resitance band to the rig and loop a towel through the open end. From a squatting or seated position grasp one end of the towel with each hand and pull towards your midsection in a rowing motion.
Metabolic Conditioning:
Complete 4 rounds individually for times –
10 American kettlebell swings
Sled drag x 15 meters
Run x 200 meters
Mobility:
Accumulate 90 sec hanging with your toes touching the floor behind you
Spend 45 seconds stretching each hamstring. Place one foot on a plyobox and reach for your toes.
