Intermediate
Strength:
Complete the following EMOM for 12 minutes (4 sets):
Backward sled drag x 30 sec
Squat hold x 30 sec
Plank x 30 sec
Muscular Endurance:
3 Rounds –
8 Landmine hack squats / side
10 TRX push-ups
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
Speed ladder squat jumps x one way trip down
15 Med ball slams
80 Jump ropes
Mobility:
Complete the super couch stretch for 45 seconds on each side.
Complete the two-arm doorframe stretch for 60 seconds.
Beginner
Strength:
Complete the following EMOM for 12 minutes (4 sets):
Backward sled drag x 20 sec
Squat hold x 20 sec
Plank x 20 sec
Muscular Endurance:
3 Rounds –
6 Squat jumps
8 TRX push-ups
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
15 Squats
15 Med ball slams
30 Jumping jacks
Mobility:
Complete the super couch stretch for 45 seconds on each side.
Complete the two-arm doorframe stretch for 60 seconds.
