Intermediate
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Strength:
4 Rounds –
3 Front squats @ 85%
5 Supinated pull-ups
Muscular Endurance:
Sled drag x 40 meters
2 Rounds –
12 Good mornings
12 Lower pulley knee-ins
Sled drag x 40 meters
2 Rounds –
12 Goblet squats
8 Side bends / side
Sled drag x 40 meters
2 Rounds –
12 Supinated inverted rows
12 Inverted sit-ups
Metabolic Conditioning:
4 Rounds for time –
12 Box jumps
8 Lunges / side
150 Jump rope reps
Mobility:
Deep squat stretch for 2 minutes
Complete the worlds greatest stretch routine for 2 minutes
Beginner
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Strength:
4 Rounds –
5 Back squats
8 Supinated inverted rows
Muscular Endurance:
Sled drag x 40 meters
2 Rounds –
12 Good mornings
12 Cocoons
Sled drag x 40 meters
2 Rounds –
12 Goblet squats
8 Side bends / side
Sled drag x 40 meters
2 Rounds –
12 Supinated inverted rows
12 Sit-ups
Metabolic Conditioning:
4 Rounds for time –
10 Box jumps
8 Split squats / side
70 Jump rope reps
Mobility:
Deep squat stretch for 2 minutes
Complete the worlds greatest stretch routine for 2 minutes
