Intermediate
20 Dislocates
Sampson lunge x 60 ft
5 Cat-cows
5 Quadruped rotations / side
10 Band pull-aparts
Strength:
Complete the every minute for 12 minutes (4 sets):
8 Dumbbell floor presses
8 Supinated inverted rows (challenge yourself)
8 – 12 Landmine Romanian deadlifts (target your glutes)
Muscular Endurance:
Complete 3 rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –
Station 1: Push-ups
Station 2: Alternating dumbbell curls
Station 3: Bulgarian split squats (right)
Station 4: Bulgarian split squats (left)
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: One arm snatches (left)
Station 2: One arm snatches (right)
Station 3: Kettlebell swings
Station 4: V-ups
Station 5: Sit-ups
Mobility:
Complete both the pec minor and pec major door-frame stretches for 40 seconds on each side
Spend a few minutes performing soft tissue release on your glutes using a lacrosse ball or similar
Beginner
20 Dislocates
Sampson lunge x 60 ft
5 Cat-cows
5 Quadruped rotations / side
10 Band pull-aparts
Strength:
Complete the every minute for 12 minutes (4 sets):
8 Dumbbell floor presses
8 Supinated inverted rows (challenge yourself)
12 – 15 Romanian kettlebell deadlifts (target your glutes)
Muscular Endurance:
Complete 3 rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –
Station 1: Push-ups from the knees
Station 2: Alternating dumbbell curls
Station 3: Split squats (right)
Station 4: Split squats (left)
Metabolic Conditioning:
Complete 4 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: One arm snatches (left)
Station 2: One arm snatches (right)
Station 3: Kettlebell swings
Station 4: Full body crunches
Station 5: Crunches
Mobility:
Complete both the pec minor and pec major door-frame stretches for 40 seconds on each side
Spend a few minutes performing soft tissue release on your glutes using a lacrosse ball or similar
