Intermediate
Complete 12 monster walk steps in each direction
8 Cat cows
15 Face pulls
10 Band pull aparts
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets):
6 Deadlifts @ 60 – 70%
12 Banded external rotations / side
Muscular Endurance:
3 sets –
8 Barbell rows
8 Hanging knee raises
Heavy famer carry x 180 ft
Metabolic Conditioning:
Complete 4 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –
Station 1: Push-ups
Station 2: Kettlebell swings
Station 3: Tomahawk slams
Station 4: Russian twists
Mobility:
Complete the pigeon stretch for 60 seconds on each side
Complete the half-kneeling hamstring to hip flexor stretch for 60 seconds on each side
Beginner
Complete 12 monster walk steps in each direction
8 Cat cows
15 Face pulls
10 Band pull aparts
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes (4 sets):
12 Kettlebell deadlifts
12 Banded external rotations / side
Muscular Endurance:
3 sets –
8 Barbell rows
12 Leg raises
Famer carry x 180 ft
Metabolic Conditioning:
Complete 4 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –
Station 1: Push-ups from the knees
Station 2: Kettlebell swings
Station 3: Tomahawk slams
Station 4: Russian twists
Mobility:
Complete the pigeon stretch for 60 seconds on each side
Complete the half-kneeling hamstring to hip flexor stretch for 60 seconds on each side
