Intermediate
Strength:
15 Banded external rotations / side
10 Band resisted overhead squats
Complete the following every 2 minutes for 10 minutes –
2 One arm snatches / side
*Land in the bottom of the snatch with your weighted arm straight overhead
Muscular Endurance:
3 Rounds –
6 Bottoms up kettlebell presses / side
10 TRX hip dips / side
Farmer carry x 70 meters
Metabolic Conditioning:
Complete 3 rounds individually for times –
10 Hang power cleans
15 Full body crunches
25 Battle rope slams
Mobility:
Complete 6 – 8 wall slides
Spend 30 seconds completing a seated or kneeling trap stretch
Beginner
Strength:
15 Banded external rotations / side
10 Band pull-aparts
Complete the following every 2 minutes for 10 minutes –
4 One arm muscle snatches / side
Muscular Endurance:
3 Rounds –
6 Bottoms up kettlebell presses / side
10 TRX hip dips / side
Farmer carry x 70 meters
Metabolic Conditioning:
Complete 3 rounds individually for times –
14 Dumbbell cleans
12 Full body crunches
20 Battle rope slams
Mobility:
Complete 6 – 8 wall slides
Spend 30 seconds completing a seated or kneeling trap stretch
