Intermediate
Strength:
Thread the needle 8 times on each side
Complete 12 psoas march steps on each side
Complete 4 reps of the following complex every 3 minutes for 12 minutes –
1 Hang power clean
1 Front squat
1 Reverse lunge / side
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Chair pose x 20 sec
Handstand x 15 sec
Pallof hold x 20 sec / side
Superman x 15 sec
Metabolic Conditioning:
Complete 4 rounds of the following individually for reps working for 40 seconds at each station with 10 seconds rest between stations –
Station 1: Wall balls
Station 2: Pull-ups
Station 3: Oblique climbers
Mobility:
Complete the lying banded hip stretch for 75 seconds on each side
Complete the banded lat stretch for 60 seconds on each side
Beginner
Strength:
Thread the needle 8 times on each side
Complete 12 psoas march steps on each side
Complete 4 reps of the following complex every 3 minutes for 12 minutes –
3 Kettlebell swings
2 Goblet squats
1 Goblet reverse lunge / side
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Chair pose x 20 sec
Plyo-box pike x 15 sec
Pallof hold x 20 sec / side
Superman x 15 sec
Metabolic Conditioning:
Complete 4 rounds of the following individually for reps working for 40 seconds at each station with 10 seconds rest between stations –
Station 1: Wall balls
Station 2: Inverted rows
Station 3: Oblique climbers
Mobility:
Complete the lying banded hip stretch for 75 seconds on each side
Complete the banded lat stretch for 60 seconds on each side
