Intermediate
20 Face pulls
4 Shoulder CARs
5 Quadruped rotations / side
20 Chest press shoulder presses
10 Band pull-aparts
Strength:
Complete the following every 90 seconds for 9 minutes (3 Sets):
6 – 8 Dumbbell push-presses (heavy)
6 – 8 Barbell rows @ 75%
Muscular Endurance:
3 Sets:
8 – 10 Dips
10 Hanging knee raises
Metabolic Conditioning:
Complete one round of Tabata alternating between the following exercises –
Station A: Push-ups
Station B: Inverted rows
Complete one round of Tabata alternating between the following exercises –
Station A: V-ups
Station B: Oblique mountain climbers (don’t rush)
Complete one round of Tabata with just one exercise: Burpees!
Mobility:
Complete the pec minor door-frame stretch for 30 seconds on each side
Complete the pec major door-frame stretch for 30 seconds on each side
Complete the cobra stretch for 45 seconds
Beginner
20 Face pulls
4 Shoulder CARs
5 Quadruped rotations / side
20 Chest press shoulder presses
10 Band pull-aparts
Strength:
Complete the following every 90 seconds for 9 minutes (3 Sets):
6 – 8 Dumbbell push-presses
6 – 8 Barbell rows
Muscular Endurance:
3 Sets:
10 – 12 Banded triceps extensions
10 Reverse crunches
Metabolic Conditioning:
Complete one round of Tabata alternating between the following exercises –
Station A: Push-ups
Station B: Inverted rows
Complete one round of Tabata alternating between the following exercises –
Station A: Hollow body rocks
Station B: Mountain climbers
Complete one round of Tabata with just one exercise: Burpees!
Mobility:
Complete the pec minor door-frame stretch for 30 seconds on each side
Complete the pec major door-frame stretch for 30 seconds on each side
Complete the cobra stretch for 45 seconds