Intermediate
2 Rounds –
10 Sampson lunges
10 Inverted rows
6 Cossack squats / side
Strength:
4 Rounds –
4 Long kettlebell lunges / side
4 Ring assisted supinated pull-ups
Muscular Endurance:
Complete the following EMOM for 12 minutes (3 sets):
8 Pallof presses
10 Supine med ball hamstring curl
8 Pallof presses
12 Banded glute pull-throughs
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball slams
Station 2: Kettlebell swings
Station 3: Cross-body climbers
Station 4: Plank shoulder taps
Mobility:
Spend a few minutes rolling out your upper back. Focus on the tight areas and knots around your shoulder blades.
Complete the pigeon stretch for 40 seconds on each side.
Beginner
2 Rounds –
10 Sampson lunges
10 Inverted rows
6 Cossack squats / side
Strength:
4 Rounds –
4 Kettlebell split squats / side
6 Supinated pull-ups
Muscular Endurance:
Complete the following EMOM for 12 minutes (3 sets):
8 Pallof presses
6 Kettlebell good mornings
8 Pallof presses
12 Banded glute pull-throughs
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball slams
Station 2: Kettlebell swings
Station 3: Cross-body climbers
Station 4: Plank shoulder taps
Mobility:
Spend a few minutes rolling out your upper back. Focus on the tight areas and knots around your shoulder blades.
Complete the pigeon stretch for 40 seconds on each side.
