Intermediate
8 – 10 Psoas bar-unders
8 Hip circles / way
Sampson lunges x 60 feet
Inchworm walkout + push-up x 30 feet
Strength:
3 Rounds –
12 TRX Pistols (left)
Rest x 30 seconds
12 TRX Pistols (right)
Rest x 30 seconds
6 Weighted push-ups or push-up negatives
Muscular Endurance:
Complete 3 rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –
Single leg hip bridges (right)
Single leg hip bridges (left)
High plank rows (right)
High plank rows (left)
One arm kettlebell front squats (right)
One arm kettlebell front squats (left)
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Burpees
Station 2: Bicycles
Station 3: Slams
Mobility:
Complete the pec minor door-frame stretch for 40 seconds on each side
Complete the pec major door-frame stretch for 40 seconds on each side
Complete the super couch stretch for 30 – 45 seconds on each side
Beginner
8 – 10 Psoas bar-unders
8 Hip circles / way
Sampson lunges x 60 feet
Inchworm walkout + push-up x 30 feet
Strength:
3 Rounds –
8 Dumbbell step-ups (left)
Rest x 30 seconds
8 Dumbbell step-ups (right)
Rest x 30 seconds
6 Push-up negatives (3 second descent)
Muscular Endurance:
Complete 3 rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –
Hip bridges (right side focus)
Hip bridges (left side focus)
One arm banded rows (right)
One arm banded rows (left)
One arm kettlebell front squats (right)
One arm kettlebell front squats (left)
Metabolic Conditioning:
Complete 4 rounds of the following working for 35 seconds at each station with 20 seconds rest between stations –
Station 1: Burpees
Station 2: Bicycles
Station 3: Slams
Mobility:
Complete the pec minor door-frame stretch for 40 seconds on each side
Complete the pec major door-frame stretch for 40 seconds on each side
Complete the super couch stretch for 30 – 45 seconds on each side
