Intermediate
Strength:
Complete 4 rounds of the following –
4 Dumbbell floor presses
4 Supinated pull-up negatives
Muscular Endurance:
2 – 3 rounds –
8 King chair or hanging knee raises @ 2121
8 Kettlebell side bends / side
1 Set –
Tire fight with a partner
Metabolic Conditioning:
Complete 3 rounds of the following individually completing as many reps as possible –
Station 1: Sledgehammer slams x 40 sec
Station 2: Burpees x 40 sec
Station 3: Plank slalom jumps over cone x 40 sec
Mobility:
Complete the 2-arm Doorframe Stretch for 75 seconds.
Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.
Beginner
Strength:
Complete 4 rounds of the following –
5 Push-up negatives
5 Supinated inverted rows
Muscular Endurance:
2 – 3 rounds –
8 Bent knee reverse crunches
8 Paloff presses / side
1 Set –
Tire fight with a partner
Metabolic Conditioning:
Complete 3 rounds of the following individually completing as many reps as possible –
Station 1: Med ball slams x 40 sec
Station 2: Squat thrusts x 40 sec
Station 3: Plank toe taps x 40 sec
Mobility:
Complete the 2-arm Doorframe Stretch for 75 seconds.
Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.
