Intermediate
Thread the needle for 8 repetitions on each side
Complete 6 quadruped rotations on each side
Complete 6 single leg hip lifts on each side
Strength:
4 Rounds –
10 Deadlifts
Front rack lunge x 60 feet
12 Push-ups
Muscular Endurance:
3 Rounds –
Band resisted bear crawl x 90 ft
Farmer carry x 240 ft
Metabolic Conditioning:
Accumulate 3 minutes planking
Complete 3 rounds of the following individually for times –
Sprint x 40 ft
Sprint x 80 ft
Sprint x 120 ft
Mobility:
Spend a few minutes rolling out your glutes
Complete the pigeon stretch for 45 seconds on each side
Beginner
Thread the needle for 8 repetitions on each side
Complete 6 quadruped rotations on each side
Complete 6 single leg hip-lifts on each side
Strength:
4 Rounds –
10 Deadlifts
Front rack dumbbell lunge x 60 feet
8 TRX push-ups
Muscular Endurance:
3 Rounds –
Band resisted bear crawl x 60 ft
Farmer carry x 240 ft
Metabolic Conditioning:
Accumulate 2 minutes planking
Complete 3 rounds of the following individually for times –
Run x 40 ft
Run x 80 ft
Run x 120 ft
Mobility:
Spend a few minutes rolling out your glutes
Complete the pigeon stretch for 45 seconds on each side
