Intermediate
Strength:
2 Rounds –
15 Band face pulls
10 Band pull-aparts
Thread the needle x 6 reps / side
10 Kettlebell deadlifts
4 Rounds –
4 Rack pulls (begin just above the knee) @ 80% Deadlift 1RM
4 Ring assisted supinated pull-ups
Muscular Endurance:
3 Rounds –
8 One arm rows / side
Bar hang x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Box jumps
Station 2: Med ball slams or battle rope slams
Station 3: Mountain climbers
Mobility:
Complete 20 cat-cows
Complete the pigeon stretch for 40 seconds on each side
Beginner
Strength:
2 Rounds –
15 Band face pulls
10 Band pull-aparts
Thread the needle x 6 reps / side
10 Kettlebell deadlifts
4 Rounds –
6 Kettlebell half-deadlifts (Lower half-way down from the top, stop, and reverse directions)
6 TRX inverted rows
Muscular Endurance:
3 Rounds –
8 One arm rows / side
Bar hang x 20 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Box step-ups
Station 2: Med ball slams or battle rope slams
Station 3: Mountain climbers
Mobility:
Complete 20 cat-cows
Complete the pigeon stretch for 40 seconds on each side
