Intermediate
10 Inverted rows
Sampson lunge x 60 feet
8 Single leg hip lifts / side
8 Cossack squats / side
Inchworm x 30 feet
10 Inverted rows
Strength:
Complete the following every 90 seconds for 9 minutes (3 Sets):
4 Back squats @ 80%
8 Supinated barbell rows @ 50 – 60%
Muscular Endurance:
3 Sets:
20 Walking barbell or kettlebell lunges (10 / side)
6 – 8 Alternating dumbbell curls / side
12 – 15 Reverse crunches
Metabolic Conditioning:
Complete 3 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Sandbag lateral shuffle
Station 2: Flutter kicks
Station 3: Squats
Station 4: Skaters
Station 5: Jumping jacks
Mobility:
Complete the pigeon stretch for 60 seconds on each side
Complete the bow stretch for 40 seconds on each side
Complete the standing quad stretch for 40 seconds on each side
Beginner
10 Inverted rows
Sampson lunge x 60 feet
8 Single leg hip lifts / side
8 Cossack squats / side
Inchworm x 30 feet
10 Inverted rows
Strength:
Complete the following every 90 seconds for 9 minutes (3 Sets):
6 Back squats
8 One arm rows / side
Muscular Endurance:
3 Sets:
10 – 12 Walking lunges / side
6 – 8 Alternating dumbbell curls / side
12 – 15 Leg raises
Metabolic Conditioning:
Complete 3 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Lateral shuffle
Station 2: Flutter kicks
Station 3: Squats
Station 4: Skaters
Station 5: Jumping jacks
Mobility:
Complete the pigeon stretch for 60 seconds on each side
Complete the bow stretch for 40 seconds on each side
Complete the standing quad stretch for 40 seconds on each side
Complete the pigeon stretch for 60 seconds on each side
