Intermediate
25 Jumping jacks
Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
Complete the following every 90 seconds for 9 minutes (3 Sets):
3 Deadlifts @ 85%
5 Pull-ups or pull-up negatives
Muscular Endurance:
3 Sets:
12 – 15 Supermans
Weighted plank x 25 sec
Farmer carry x 25 sec
Metabolic Conditioning:
Complete 3 rounds of the following individually for reps –
Squat thrust box overs x 35 seconds
Rest x 15 sec
Kettlebell swings x 35 seconds
Complete 3 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –
Station 1: Sit-ups
Station 2: Jump rope
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete the pigeon stretch for 60 seconds on each side
Beginner
25 Jumping jacks
Complete 8 backward crunches with a foam roller on your upper back to mobilize your thoracic spine
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
Complete the following every 90 seconds for 9 minutes (3 Sets):
6 Deadlifts
6 Ring assisted pull-ups
Muscular Endurance:
3 Sets:
12 – 15 Supermans
Plank x 25 sec
Farmer carry x 25 sec
Metabolic Conditioning:
Complete 3 rounds of the following individually for reps –
Squat thrust box step-overs x 35 seconds
Rest x 15 sec
Kettlebell swings x 35 seconds
Complete 3 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –
Station 1: Sit-ups
Station 2: Jump rope
Mobility:
Complete the half kneeling hamstring to hip flexor stretch for 40 seconds on each side
Accumulate 90 seconds hanging with your toes touching
