Intermediate
Strength:
4 Rounds –
6 Turkish get ups (3 / side)
8 Narrow dumbbell floor presses
Muscular Endurance:
4 Rounds –
Chair pose hold x 20 sec
Hollow body x 25 sec
4 Rounds –
Handstand x 15 sec
Pull-up hold x 10 sec
Metabolic Conditioning:
Complete as many rounds as possible in 15 minutes with a partner of…
8 Med ball squat + chest passes
8 Push-up high fives
8 Back to back med ball passes / direction
*Both partners should complete 8 repetitions of each exercise. Using the first exercise as an example, each partner should perform 8 squat to chest passes before moving on to the push-ups.
Beginner
Strength:
4 Rounds –
10 Half Turkish get ups (5 / side)
5 Narrow push-ups
5 Wide push-ups
Muscular Endurance:
4 Rounds –
Chair pose hold x 20 sec
Hollow body x 25 sec
4 Rounds –
Plyo-box pike x 15 sec
Pull-up hold x 10 sec
Metabolic Conditioning:
Complete as many rounds as possible in 15 minutes with a partner of…
8 Med ball squat + chest passes
8 Push-up high fives
8 Back to back med ball passes / direction
*Both partners should complete 8 repetitions of each exercise. Using the first exercise as an example, each partner should perform 8 squat to chest passes before moving on to the push-ups.
