Intermediate
8 Hip circles each way
10 Psoas march steps / side
2 Rounds –
5 Squat jumps
10 Squats
5 Sampson lunges / side
Strength:
Work up to a back squat 2-rep or 3-rep max
Time cap – 15 minutes
Muscular Endurance:
4 Rounds –
6 Rack pulls
12 Banded lat pull-downs
12 Banded inverted sit-ups
Metabolic Conditioning:
Complete 4 rounds for time –
14 Box jump overs
16 Double kettlebell deadlifts
18 Plank jacks
Lateral cone shuffle x 20 feet
Cone shuffle x 20 feet
Mobility:
Banded hip flexor stretch x 40 sec / side
Super couch stretch x 30 sec / side
Spend a few minutes rolling out your quads
Beginner
8 Hip circles each way
10 Psoas march steps / side
2 Rounds –
5 Squat jumps
10 Squats
5 Sampson lunges / side
Strength:
Work up to near a back squat 5-rep max
Time cap – 15 minutes
Muscular Endurance:
4 Rounds –
8 Deadlifts
12 Banded lat pull-downs
15 Banded inverted sit-ups
Metabolic Conditioning:
Complete 3 rounds for time –
10 Plate jump overs
15 Kettlebell deadlifts
15 Plank jacks
Lateral cone shuffle x 20 feet
Cone shuffle x 20 feet
Mobility:
Banded hip flexor stretch x 40 sec / side
Super couch stretch x 30 sec / side
Spend a few minutes rolling out your quads
