Intermediate
5 Cat cows
5 Quadruped rotations / side
2 Rounds –
8 Ring assisted pistols / side
10 Inverted rows
Strength:
Complete the following every 90 seconds for 12 minutes (4 sets):
5 Barbell rows @ 65%
5 Front squats @ 65%
Muscular Endurance:
Complete the following EMOM for 15 minutes –
8 Supinated chin-ups or ring assisted pull-ups
12 Weighted hip bridges
When the clock reaches 7:00, complete the following –
8 Barbell rollouts or inchworm walkouts
8 Windshield wipers / side
8 Alternating dumbbell curls / side
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations –
Station 1: Battle rope alternating waves
Station 2: Flutter kicks
Station 3: Squats
Station 4: Jumping jacks
Mobility:
Complete the barbell reach back stretch for 60 seconds
Complete the super couch stretch for 40 seconds on each side
Extra credit: spend a few minutes rolling out your quads
Beginner
5 Cat cows
5 Quadruped rotations / side
2 Rounds –
8 Ring assisted pistols / side
10 Inverted rows
Strength:
Complete the following every 90 seconds for 12 minutes (4 sets):
5 Barbell rows @ 65%
5 Front squats @ 65%
Muscular Endurance:
Complete the following EMOM for 15 minutes –
8 Supinated chin-ups or ring assisted pull-ups
12 Weighted hip bridges
When the clock reaches 7:00, complete the following –
8 Barbell rollouts or inchworm walkouts
8 Windshield wipers / side
8 Alternating dumbbell curls / side
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations –
Station 1: Battle rope alternating waves
Station 2: Flutter kicks
Station 3: Squats
Station 4: Jumping jacks
Mobility:
Complete the barbell reach back stretch for 60 seconds
Complete the super couch stretch for 40 seconds on each side
Extra credit: spend a few minutes rolling out your quads
