Intermediate
Strength:
4 Rounds –
6 Barbell glute bridges
6 Dips
6 Supinated pull-ups
Metabolic Conditioning:
Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations.
Station 1: Kettlebell deadlifts
Station 2: Inchworm walkouts
Station 3: Touching frog jumps
Station 4: Dumbbell squat to curl to press
Station 5: Plank jacks
* The goal is to accumulate as many reps as possible throughout each round.
Mobility:
Banded hip flexor stretch x 90 sec / side
Barbell reach-back shoulder stretch x 90 sec
Beginner
Strength:
4 Rounds –
6 Barbell glute bridges
10 Banded triceps extensions
6 Supinated inverted rows
Metabolic Conditioning:
Complete 3 rounds of the following, working for 45 seconds at each station with 15 sec rest between stations.
Station 1: Kettlebell deadlifts
Station 2: Inchworm walkouts
Station 3: Touching frog jumps
Station 4: Dumbbell squat to curl to press
Station 5: Plank jacks
* The goal is to accumulate as many reps as possible throughout each round.
Mobility:
Banded hip flexor stretch x 90 sec / side
Barbell reach-back shoulder stretch x 90 sec
