Intermediate
20 Dislocates
2 Rounds –
10 Band pull-aparts
15 Face pulls
5 Dumbbell chops / side
Strength:
Complete the following every 90 seconds for 9 minutes (6 sets):
6 Lateral med ball throws
Alternate sides each round
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Chair pose x 20 sec
Hip bridge hold x 20 sec
Upside-down plank x 15 sec
Hollow body rocks x 15 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Battle rope hip tosses
Station 2: Seated band rowing
Station 3: Sit-ups
Station 4: Alternating bicycle kicks
Station 5: High knees
Mobility:
Banded overhead stretch x 40 seconds
Barbell push-back x 60 sec / side
Kneeling hamstring to hip flexor stretch x 30 seconds / side
Super couch stretch x 40 sec / side
Beginner
20 Dislocates
2 Rounds –
10 Band pull-aparts
15 Face pulls
5 Dumbbell chops / side
Strength:
Complete the following every 90 seconds for 9 minutes (6 sets):
6 Lateral med ball throws
Alternate sides each round
Muscular Endurance:
4 Rounds –
Ring assisted pull-up hold x 8 – 10 sec
Chair pose x 20 sec
Hip bridge hold x 20 sec
Plank x 15 sec
Hollow body rocks x 15 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Battle rope hip tosses
Station 2: Seated band rowing
Station 3: Sit-ups
Station 4: Alternating bicycle kicks
Station 5: High knees
Mobility:
Banded overhead stretch x 40 seconds
Barbell push-back x 60 sec / side
Kneeling hamstring to hip flexor stretch x 30 seconds / side
Super couch stretch x 40 sec / side
