Intermediate
4 Shoulder CAR’s
Spiderman x 30 feet
8 Single leg hip lifts on each side
12 Monster walk steps in each direction (forward, backward, left, right)
Strength:
Complete the following every 4 minutes for 16 minutes –
4 Explosive med ball chest throws / partner
8 Push-down kettlebell swings / partner
Muscular Endurance:
3 Rounds –
10 Deadlifts @ 65%
8 Isometric banded lat pull-downs / side
Metabolic Conditioning:
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –
10 Pull-ups
8 Box jump overs
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when partner A finishes rowing –
Partner A: Hand over hand row x 60 ft
Partner B: Weighted plank
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. This time, instead of stopping when your reps are complete, keep going until your partner is finished as well –
20 Plank jacks
50 Jump ropes
Mobility:
Complete the banded lat stretch for 40 seconds on each side
Complete the pec minor door-frame stretch for 30 seconds on each side
Complete the pec major door-frame stretch for 30 seconds on each side
Beginner
4 Shoulder CAR’s
Spiderman x 30 feet
8 Single leg hip lifts on each side
12 Monster walk steps in each direction (forward, backward, left, right)
Strength:
Complete the following every 4 minutes for 16 minutes –
5 Explosive med ball chest throws / partner
8 Med ball slams
Muscular Endurance:
3 Rounds –
10 Deadlifts @ 65%
8 Isometric banded lat pull-downs / side
Metabolic Conditioning:
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –
10 Inverted rows
6 – 8 Box jumps
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when partner A finishes inchworming –
Partner A: Inchworm x 20 feet
Partner B: Hollow body
Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. This time, instead of stopping when your reps are complete, keep going until your partner is finished as well –
15 Plank jacks
30 Jump ropes
Mobility:
Complete the banded lat stretch for 40 seconds on each side
Complete the pec minor door-frame stretch for 30 seconds on each side
Complete the pec major door-frame stretch for 30 seconds on each side
