Intermediate
Strength:
Find your back squat one-rep or three-rep max!
Metabolic Conditioning:
Complete 5 Rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Burpees
Station 2: Box jumps
Station 3: Oblique climbers
Mobility:
Banded pull-up bar hip stretch x 2 minutes
Seated pidgeon stretch x 60 sec / side
Standing hip flexor stretch x 60 sec / side
Beginner
Strength:
Find your back squat three-rep or five-rep max!
Metabolic Conditioning:
Complete 5 Rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Plyo-box burpees
Station 2: Box jumps on plates
Station 3: Oblique climbers on plyo-box
Mobility:
Banded pull-up bar hip stretch x 2 minutes
Seated pidgeon stretch x 60 sec / side
Standing hip flexor stretch x 60 sec / side
