Intermediate
Monster walk x 10 steps in each direction
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
Complete the following every 2.5 minutes for 10 minutes:
8 Kettlebell swings alternating between American and Russian (heavy)
Complete the following every minute for 12 minutes (3 sets):
8 Single leg deadlifts (weak side)
8 Single leg deadlifts (strong side)
8 Dumbbell Front raises
12 Reverse crunches
Muscular Endurance:
2 Rounds –
15 Supermans
12 Supine med ball hamstring curls
12 Single leg hip bridges / side
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
10 Body busters
15 Push-ups
20 Sit-ups
25 Med ball slams
150 Jump ropes
Mobility:
Complete the lying banded hamstring stretch for 45 seconds on each side
Complete the pigeon stretch for 45 seconds on each side
Extra credit: Accumulate 90 seconds hanging with your toes touching
Beginner
Monster walk x 10 steps in each direction
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Strength:
Complete the following every 2.5 minutes for 10 minutes:
8 Kettlebell swings alternating between American and Russian (heavy)
Complete the following every minute for 12 minutes (3 sets):
8 One arm deadlifts (weak leg)
8 One arm deadlifts (strong leg)
8 Dumbbell Front raises
12 Reverse crunches
Muscular Endurance:
2 Rounds –
15 Supermans
12 Romanian kettlebell deadlifts
20 Hip bridges / side
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
5 Body busters
10 Push-ups
15 Sit-ups
20 Med ball slams
80 Jump ropes
Mobility:
Complete the lying banded hamstring stretch for 45 seconds on each side
Complete the pigeon stretch for 45 seconds on each side
Extra credit: Accumulate 90 seconds hanging with your toes touching
