Intermediate
20 Face pulls
2 Rounds –
Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)
10 Inverted rows
Strength:
Complete the following every 2.5 minutes for 7.5 minutes (3 sets):
5 Explosive med ball chest throws
Hollow body rocks x 45 sec
1 Set:
20 Partner forward falling chest throws from the knees / partner (focus on chest)
Muscular Endurance:
Complete the following EMOM for 9 minutes –
10 Deadlifts @ 50 – 60%
10 Band pull aparts
10 Banded triceps push-downs
Metabolic Conditioning:
Complete 3 rounds of the following individually for reps –
Kettlebell swings x 60 sec
Burpees x 60 sec
V-ups x 60 sec
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete the barbell push-back stretch for 40 seconds on each side
Extra credit: lie face down on the floor and use a lacrosse ball to target knots in your pecs. Spend about 1 minute on each side.
Beginner
20 Face pulls
2 Rounds –
Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)
8 Push-ups
Strength:
Complete the following every 2.5 minutes for 7.5 minutes (3 sets):
5 Explosive med ball chest throws
Hollow body hold x 30 – 40 sec
1 Set:
20 Partner forward falling chest throws from the knees / partner (focus on chest)
Muscular Endurance:
Complete the following EMOM for 9 minutes –
15 Kettlebell deadlifts
10 Band pull aparts
10 Banded triceps push-downs
Metabolic Conditioning:
Complete 3 rounds of the following individually for reps –
Kettlebell swings x 45 sec
Burpees x 45 sec
Leg raises x 45 sec
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete the barbell push-back stretch for 40 seconds on each side
Extra credit: lie face down on the floor and use a lacrosse ball to target knots in your pecs. Spend about 1 minute on each side.
