Intermediate
15 Face pulls
Complete 6 single leg hip lifts on each side
Thread the needle for 8 repetitions on each side
Complete 8 alternating cossack squats / side
15 Face pulls
Strength:
Complete the following every 2 minutes for 10 minutes –
5 One arm snatches / side
3 One arm snatches / side
2 One arm snatches / side x 3
Muscular Endurance:
Complete the following every minute for 12 minutes –
Pendlay rows x 20 sec
Inchworm walkouts x 30 sec
Push-ups x 30 sec
Plank to T x 30 sec
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Battle rope alternating waves
Station 2: Med ball slams
Station 3: Battle rope Hip tosses
Station 4: Planking shoulder taps
For the battle rope alternating waves, switch to the stage coach exercise if you cannot maintain good shoulder position.
Mobility:
Spend a few minutes rolling your calves with a barbell
Spend a few minutes rolling out your quads
Deep squat stretch + internal rotations x 3 minutes
Beginner
15 Face pulls
Complete 6 single leg hip lifts on each side
Thread the needle for 8 repetitions on each side
Complete 8 alternating cossack squats / side
15 Face pulls
Strength:
Complete the following every 2 minutes for 10 minutes –
7 One arm snatches / side
5 One arm snatches / side
4 One arm snatches / side x 3
Muscular Endurance:
Complete the following every minute for 12 minutes –
Quarter-squat band rows x 30 sec
Inchworm walkouts x 30 sec
Push-ups x 30 sec
Plank to T x 30 sec
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Battle rope alternating waves
Station 2: Med ball slams
Station 3: Battle rope Hip tosses
Station 4: Planking shoulder taps
For the battle rope alternating waves, switch to the stage coach exercise if you cannot maintain good shoulder position.
Mobility:
Spend a few minutes rolling your calves with a barbell
Spend a few minutes rolling out your quads
Deep squat stretch + internal rotations x 3 minutes
