Intermediate
Strength:
Complete 8 reps of thread the needle on each side
Complete 8 band pull-aparts
Complete the following every 2 minutes for 8 minutes –
Rounds 1 – 2: 3 Hang squat cleans
Rounds 3 – 5: 2 Hang squat cleans
Muscular Endurance:
3 Rounds –
8 Hanging hamstring curls
8 Barbell rows
10 Weighted hip bridges (heavy)
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Pull-ups
Station 2: Cross touches
Station 3: Kettlebell swings
Station 4: High knees
Mobility:
Accumulate 2 minutes hanging. If there is nothing available to hang from, select another day’s mobility to complete.
Beginner
Strength:
Complete 8 reps of thread the needle on each side
Complete 15 band pull-aparts
Complete the following every 2 minutes for 8 minutes –
Rounds 1 – 2:
8 Kettlebell sumo deadlifts
8 Kettlebell sumo deadlift high-pulls
Rounds 3 – 5:
8 Kettlebell sumo deadlifts
8 Kettlebell sumo deadlift high-pulls
Muscular Endurance:
3 Rounds –
8 Banded hamstring curls
8 Barbell rows
15 Hip bridges
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Inverted rows
Station 2: Bicycles
Station 3: Kettlebell swings
Station 4: High knees march
Mobility:
Accumulate 90 seconds hanging. If there is nothing available to hang from, select another day’s mobility to complete.
