Intermediate
Strength:
4 Rounds –
3 Back squats @ 85%
10 Reverse crunches (add weight if possible)
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Weighted wall sit x 25 sec
Side plank x 20 sec / side
Metabolic Conditioning:
Complete 3 rounds of the following working for 45 seconds at each station with 20 sec rest between stations –
Station 1: Sandbag ground to shoulders
Station 2: Alternate 40 ft sled pushes with a partner
Station 3: Oblique mountain climbers
Station 4: Air squats
Mobility:
Complete the deep squat stretch + internal hip rotations for 2 minutes completing 20 internal rotations per side.
Beginner
Strength:
4 Rounds –
5 Dumbbell front squats
10 Leg raises
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Wall sit x 25 sec
Side plank x 15 sec / side
Metabolic Conditioning:
Complete 3 rounds of the following working for 45 seconds at each station with 20 sec rest between stations –
Station 1: Med-ball ground to shoulders
Station 2: Alternate 40 ft sled pushes with a partner
Station 3: Mountain climbers
Station 4: Air squats
Mobility:
Complete the deep squat stretch + internal hip rotations for 2 minutes completing 20 internal rotations per side.
