Intermediate
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Sampson lunges x 60 feet
Spiderman x 30 feet
20 Squats
Strength:
Complete the following every 105 seconds for 14 minues (4 sets):
4 Back squats @ 75%
5 Presses @ 70%
2 Sets:
12 Front racked dumbbell step ups (left)
12 Front racked dumbbell step ups (right)
12 – 15 Dips
Muscular Endurance:
3 Rounds –
Handstand x 20 sec
Weighted plank x 25 sec
Metabolic Conditioning:
Complete 3 rounds of the following individually for reps –
Wall balls x 75 sec
Box jumps x 75 sec
Mobility:
Complete the barbell reach-back stretch for 75 seconds
Spend a few minutes rolling out your quads
Beginner
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Sampson lunges x 60 feet
10 Psoas march steps / side
20 Squats
Strength:
Complete the following every 105 seconds for 14 minues (4 sets):
6 Back squats
8 Dumbbell
2 Sets:
15 Step ups @20X0 (left)
15 Step ups @20X0 (right)
15 Banded triceps extensions
Muscular Endurance:
3 Rounds –
Plyo-box pike x 20 sec
Plank x 25 sec
Metabolic Conditioning:
Complete 3 rounds of the following individually for reps –
Wall balls x 75 sec
Box jumps x 75 sec
Mobility:
Complete the barbell reach-back stretch for 75 seconds
Spend a few minutes rolling out your quads
