Intermediate
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Take 5 minutes to complete the following Thoracic Spine Routine:
- Foam roller mobilization:
- Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
- With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
- Leading with your head, arch your upper back around the foam roller.
- Complete 10 reps
- 10 Cat cows
- 5 Quadruped rotations / side
- 15 Band pull aparts
Strength:
Find your deadlift one rep max!
The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Metabolic Conditioning:
Complete 5 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Toes to bar
Station 2: Kettlebell swings
Station 3: Oblique climbers
Station 4: Frog jumps
Mobility:
Rollout upper back and glutes
Beginner
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Take 5 minutes to complete the following Thoracic Spine Routine:
- Foam roller mobilization:
- Set-up on the floor lying with your butt and feet on the ground with your upper back on a foam roller at around shoulder blade height.
- With your fingertipe behind your ears, slightly round your upper back in a crunching motion. Do not round your lower back.
- Leading with your head, arch your upper back around the foam roller.
- Complete 10 reps
- 10 Cat cows
- 5 Quadruped rotations / side
- 15 Band pull aparts
Strength:
Find your floor press and barbell row one rep maxes!
The following is a template for working up to a three-rep max:
- Warm up
- 1×10
- 1×8
- 1×5
- 1×3
- 1×3
- 1×3
- 1×3
Metabolic Conditioning:
Complete 5 rounds of the following working for 25 seconds at each station with 15 seconds rest between stations –
Station 1: Toes to bar
Station 2: Kettlebell swings
Station 3: Oblique climbers
Station 4: Frog jumps
Mobility:
Rollout upper back and glutes
