Intermediate
20 Face pulls
Complete 8 hip circles / side
Complete 8 alternating cossack squats / side
15 Chest-press shoulder-press
Strength:
Complete the every 90 seconds for 9 minutes (3 sets):
10 Front squats
8 Dumbbell strict presses (can push-press last 2 reps)
8 Barbell rows
Muscular Endurance:
3 Rounds –
8 – 10 TRX plank to pike’s
6 – 8 TRX plank slaloms / side
Metabolic Conditioning:
Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Wall balls
Station 2: Box jumps
Station 3: Battle rope stage coach
Station 4: Cross body climbers
Mobility:
Complete the banded hip flexor stretch for 30 seconds on each side
Complete the deep squat stretch for 2 minutes
Beginner
20 Face pulls
Complete 8 hip circles / side
Complete 8 alternating cossack squats / side
15 Chest-press shoulder-press
Strength:
Complete the every 90 seconds for 9 minutes (3 sets):
12 Goblet squats
10 Dumbbell strict presses (can push-press last 2 reps)
10 Barbell rows
Muscular Endurance:
3 Rounds –
8 – 10 Plank to downward dog’s
Side plank x 20 sec / side
Metabolic Conditioning:
Complete 5 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Wall balls
Station 2: Box jumps
Station 3: Battle rope stage coach
Station 4: Cross body climbers
Mobility:
Complete the banded hip flexor stretch for 30 seconds on each side
Complete the deep squat stretch for 2 minutes
