Intermediate
Thread the needle for 8 repetitions on each side
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Strength:
Complete the following every 2 minutes for 8 minutes –
3 Hang power cleans
4 Rounds –
6 Rack pulls (heavy)
6 Dumbbell floor presses
Muscular Endurance:
2 Sets:
15 Supermans
12 Dips
Metabolic Conditioning:
8 Min AMRAP –
10 Deadlifts
10 Lateral burpee bar overs
Mobility:
Spend a few minutes rolling out your upper back
Complete the plyo-box pigeon stretch for 40 seconds on each side
Beginner
Thread the needle for 8 repetitions on each side
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Strength:
Complete the following every 2 minutes for 8 minutes –
4 Hang muscle cleans
Rest x 10 – 15 seconds
3 Hang muscle cleans
4 Rounds –
10 Kettlebell half deadlifts
10 Dumbbell floor presses
Muscular Endurance:
2 Sets:
15 Supermans
12 Banded triceps extensions
Metabolic Conditioning:
8 Min AMRAP –
10 Kettlebell deadlifts
10 Squat thrusts
6 Push-ups
Mobility:
Spend a few minutes rolling out your upper back
Complete the plyo-box pigeon stretch for 40 seconds on each side
