Intermediate
Strength:
Complete the following every 90 seconds, for 18 minutes (4 sets):
Station 1: 6 Sumo deadlifts @ 3111 (as heavy as possible)
Station 2: 10 Lower pulley knee-ins @ 2111
Station 3: 6 – 8 Supinated barbell rows @ 2111
Metabolic Conditioning:
Complete the following for time –
Run x 400 meters
75 Kettlebell deadlifts (heavy)
50 Walking dumbbell lunges (25 / side)
25 Dumbbell box step overs / side
Run x 400 meters
Optional Shred Finisher:
Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: High knees
Station 2: Russian twists
Station 3: Hip bridges
Mobility:
Spend 2 – 3 minutes performing Soft Tissue Release on your Glutes. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.
Beginner
Strength:
Complete the following every 90 seconds, for 18 minutes (4 sets):
Station 1: 10 Sumo deadlifts
Station 2: 10 Lower pulley knee-ins
Station 3: 10 Supinated barbell rows
Metabolic Conditioning:
Complete the following for time –
Jog x 250 meters
75 Kettlebell deadlifts
50 Split-squats (25 / side)
25 Box step overs / side
Jog x 250 meters
Optional Shred Finisher:
Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: High knees
Station 2: Russian twists
Station 3: Hip bridges
Mobility:
Spend 2 – 3 minutes performing Soft Tissue Release on your Glutes. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.
