Intermediate
Sampson lunge x 60 feet
8 Single leg hip lifts / side
Spiderman x 30 feet
2 Rounds –
10 Push-ups
10 Inverted rows
Strength:
Complete the following every 2.5 minutes for 7.5 minutes (3 sets):
Broad jump x 60 feet in as few jumps as possible
4 Sets:
Complete the following every 2 minutes for 18 minutes (3 sets):
6 Alternating dumbbell floor presses @ 20X1
6 Wide stance one arm rows / side @ 2111
(use a bench or box to brace yourself)
Hollow body rock or hold x 60 sec
Metabolic Conditioning:
Complete 3 rounds for time –
40 High knees / side
10 Single arm push presses / side (holding 2 dumbbells)
15 Toes to bar or hanging knee raises
15 Burpees
Mobility:
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
Lie face down on the floor and use a lacrosse ball to target your pecs and shoulders
Beginner
Sampson lunge x 60 feet
8 Single leg hip lifts / side
Spiderman x 30 feet
2 Rounds –
10 Push-ups
10 Inverted rows
Strength:
Complete the following every 2.5 minutes for 7.5 minutes (3 sets):
Broad jump x 60 feet in as few jumps as possible
4 Sets:
Complete the following every 2 minutes for 18 minutes (3 sets):
6 Alternating dumbbell floor presses @ 20X1
6 Wide stance one arm rows / side @ 2111
(use a bench or box to brace yourself)
Hollow body rock or hold x 45 sec
Metabolic Conditioning:
Complete 3 rounds for time –
30 High knees / side
8 Single arm push presses / side (holding 2 dumbbells)
10 Pike jumps
10 Burpees
Mobility:
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
Lie face down on the floor and use a lacrosse ball to target your pecs and shoulders
