Intermediate
15 Face pulls (shoulders back + down)
10 Band pull aparts (shoulders back + down)
20 Lat push-downs (shoulders back + down)
8 Single leg hip lifts on each side
12 Monster walk steps in each direction (forward, backward, left, right)
Strength:
3 Sets:
8 Sumo Romanian landmine deadlifts @ 2011
8 Ring assisted pull-ups @ 2111
Muscular Endurance:
3 Rounds –
8 Barbell rollouts
10 Banded hamstring curls
12 Banded lat pushdowns
Metabolic Conditioning:
Complete 5 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Mountain climbers
Station 3: Frog jumps
Station 4: Jumping jacks
Mobility:
Complete the pigeon stretch on a plyo-box for 40 seconds on each side
Stretch your hamstrings with one leg up on a box for 40 seconds on each side
Complete the plyo box lat stretch for 40 – 60 seconds
Beginner
15 Face pulls (shoulders back + down)
10 Band pull aparts (shoulders back + down)
20 Lat push-downs (shoulders back + down)
8 Single leg hip lifts on each side
12 Monster walk steps in each direction (forward, backward, left, right)
Strength:
3 Sets:
12 – 15 Sumo Romanian kettlebell deadlifts
12 – 15 Seated banded lat pulldownds
Muscular Endurance:
3 Rounds –
8 Inchworm walkouts
10 Banded hamstring curls
12 Banded lat pushdowns
Metabolic Conditioning:
Complete 5 rounds of the following working for 25 seconds at each station with 10 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Mountain climbers
Station 3: Frog jumps
Station 4: Jumping jacks
Mobility:
Complete the pigeon stretch on a plyo-box for 40 seconds on each side
Stretch your hamstrings with one leg up on a box for 40 seconds on each side
Complete the plyo box lat stretch for 40 – 60 seconds
