Intermediate
Strength:
3 Sets:
2 Turkish get-ups / side (go light)
10 One arm kettlebell swings / side (as controlled as possible)
Muscular Endurance:
Complete the following every 90 seconds, for 18 minutes (3 sets) of:
Station 1: Landmine press (right) x 8 @ 2111
Station 2: Landmine press (left) x 8 @ 2111
Station 3: Plank x 60 seconds
Station 4: Alternating Cossack squats x 16-20 @ 2111
Do your best to keep your heels on the floor throughout the Cossack squats
Metabolic Conditioning:
Complete 4 rounds of the following as quickly as possible –
16 Landmine tight twists (8 / side)
20 Wall balls
24 Sit-ups
Mobility:
Complete 20 wall slides @ 3131
- Take 3 seconds to raise your hands overhead
- Pause 1 second at the top
- Take 3 seconds to lower your hands
- Pause 1 second at the bottom
Beginner
Strength:
3 Sets:
3 Half Turkish get-ups / side (go light)
10 One arm kettlebell swings / side (as controlled as possible)
Muscular Endurance:
Complete the following every 90 seconds, for 18 minutes (3 sets) of:
Station 1: Landmine press (right) x 8
Station 2: Landmine press (left) x 8
Station 3: Plank x 45 seconds
Station 4: Lateral step-ups x 14 – 18
Metabolic Conditioning:
Complete 4 rounds of the following as quickly as possible –
16 Jazzercise chops (8 / side)
16 Wall balls
24 Crunches
Mobility:
Complete 20 wall slides @ 3131
- Take 3 seconds to raise your hands overhead
- Pause 1 second at the top
- Take 3 seconds to lower your hands
- Pause 1 second at the bottom
