Intermediate
40 Jumping jacks
Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
Complete the following every 3 minutes for 12 minutes –
2 Deadlifts @ 90%
3 Sets:
8 Rack pulls
8 Pull-ups or ring assisted pull-ups
8 Banded hamstring curls
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Speed ladder in-out hops
Station 2: Kettlebell swings
Station 3: Box jumps
Station 4: Mountain climbers
Mobility:
Lie face up on the floor and use a resistance band to stretch one hamstring at a time for 60 seconds each
Accumulate 90 seconds hanging with your toes touching
Beginner
25 Jumping jacks
Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
Complete the following every 3 minutes for 12 minutes –
5 Deadlifts (challenge yourself)
3 Sets:
12 Kettlebell half-deadlifts (start at the top, lower half-way, return to the top, and repeat)
12 Inverted rows
12 Hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Speed ladder in-out hops
Station 2: Kettlebell swings
Station 3: Box jumps
Station 4: Mountain climbers
Mobility:
Lie face up on the floor and use a resistance band to stretch one hamstring at a time for 60 seconds each
Accumulate 90 seconds hanging with your toes touching
