Intermediate
2 Rounds –
10 Dynamic chest stretches
10 Face pulls
10 Hinge and reaches
Spiderman x 20 ft
Strength:
3 Sets:
2 – 3 Landmine jerks / side
Rest x 2 min
Muscular Endurance:
Complete the following every 90 seconds for 18 minutes (3 sets):
8 Landmine presses @ 2111 (weak side)
8 Landmine presses @ 2111 (strong side)
8 – 10 One arm rows @ 2111 (weak side)
8 – 10 One arm rows @ 2111 (strong side)
Metabolic Conditioning:
4 Rounds for time –
15 Burpees
25 Sit-ups
120 Jump ropes
Mobility:
Spend 60 seconds hanging with your toes touching
Complete 8 – 10 wall slides
Beginner
2 Rounds –
10 Dynamic chest stretches
10 Face pulls
10 Hinge and reaches
Spiderman x 20 ft
Strength:
3 Sets:
5 One arm push-presses / side
Rest x 2 min
Muscular Endurance:
Complete the following every 90 seconds for 18 minutes (3 sets):
8 Landmine presses @ 2111 (weak side)
8 Landmine presses @ 2111 (strong side)
8 – 10 One arm rows @ 2111 (weak side)
8 – 10 One arm rows @ 2111 (strong side)
Metabolic Conditioning:
4 Rounds for time –
8 Burpees
15 Sit-ups
80 Jump ropes
Mobility:
Spend 60 seconds hanging with your toes touching
Complete 8 – 10 wall slides
