Intermediate
Strength:
4 Rounds –
3 Explosive med-ball chest throws
Rest 90 – 120 sec
Muscular Endurance:
3 Rounds –
8 Partner kneeling med-ball chest throws
8 Oblique v-ups / side
10 Reverse crunches
Metabolic Conditioning:
Complete 5 rounds for time –
15 Deadlifts
10 Single-leg squat thrust bar overs (5 / side)
100 Jump ropes
Mobility:
Complete the barbell reach-back stretch for 45 seconds
Spend 2 minutes performing soft tissue release on your chest
Beginner
Strength:
4 Rounds –
5 Explosive med-ball chest throws
Rest 90 – 120 sec
Muscular Endurance:
3 Rounds –
8 Partner kneeling med-ball chest throws
8 Lateral leg raises / side
10 Reverse crunches
Metabolic Conditioning:
Complete 5 rounds for time –
15 Kettlebell deadlifts
10 Squat thrusts
50 Jump ropes
Mobility:
Complete the barbell reach-back stretch for 45 seconds
Spend 2 minutes performing soft tissue release on your chest
