Intermediate
Strength:
Complete 4 rounds of the following –
4 Long barbell lunges / side
Farmer carry x 40 meters
Muscular Endurance:
Complete the following every 45 seconds for 9 minutes (3 sets):
12 Banded glute pull-throughs
12 Dumbbell curls (6 / side)
12 Windshield wipers (6 / side – slow and controlled)
12 Skull crushers
Advanced complete weighted windshield wipers
Metabolic Conditioning:
Split into 2 teams. Teams will go head to head working for 40 seconds at each station for max reps –
Battle 1: Kettlebell swings
Battle 2: Med-ball slams
Battle 3: Box jump overs
Mobility:
Complete single leg hip lifts to moderate fatigue on each side.
- Begin lying on your back with your feet flat on the floor set up to perform a hip bridge.
- Pull one leg toward your chest and hold with your arms.
- Lift your hips as high as possible without arching your lower back.
- Focus on activating your glutes throughout each repetition.
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Beginner
Strength:
Complete 4 rounds of the following –
6 Kettlebell split squats / side
Farmer carry x 40 meters
Muscular Endurance:
Complete the following every 45 seconds for 9 minutes (3 sets):
10 Hip bridges @ 1011
12 Dumbbell curls (6 / side)
12 Russian twists / side
12 Skull crushers
Metabolic Conditioning:
Split into 2 teams. Teams will go head to head working for 40 seconds at each station for max reps –
Battle 1: Kettlebell swings
Battle 2: Med-ball slams
Battle 3: Box step-overs
Mobility:
Complete single leg hip lifts to moderate fatigue on each side.
- Begin lying on your back with your feet flat on the floor set up to perform a hip bridge.
- Pull one leg toward your chest and hold with your arms.
- Lift your hips as high as possible without arching your lower back.
- Focus on activating your glutes throughout each repetition.
Complete a seated or kneeling trap stretch for 30 seconds on each side.
