Intermediate
20 Face pulls
5 Quadruped rotations / side
10 Single leg hip lifts / side
12 psoas march steps / side
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes –
4 Hang power cleans
Muscular Endurance:
3 Rounds –
6 Pronating dumbbell curls / side
8 Dips
10 Lower pulley knee-ins or 8 hanging knee raises
Metabolic Conditioning:
Complete 4 rounds for time –
14 Dumbbell cleans
14 Tomahawk slams
20 Oblique climbers / side
60 Jump ropes
Mobility:
Complete the kneeling forearm stretch for 30 seconds
Complete a seated or kneeling trap stretch for 20 seconds on each side
Accumulate 90 seconds hanging with your toes touching
Beginner
20 Face pulls
5 Quadruped rotations / side
10 Single leg hip lifts / side
12 psoas march steps / side
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes –
8 Hang muscle cleans
Muscular Endurance:
3 Rounds –
8 Pronating dumbbell curls / side
12 Banded overhead triceps extensions
10 Lower pulley knee-ins or 12 leg raises
Metabolic Conditioning:
Complete 4 rounds for time –
14 Dumbbell cleans
14 Tomahawk slams
20 Oblique climbers / side
60 Jump ropes
Mobility:
Complete the kneeling forearm stretch for 30 seconds
Complete a seated or kneeling trap stretch for 20 seconds on each side
Accumulate 90 seconds hanging with your toes touching
