Intermediate
Strength:
4 Rounds –
6 Seated dumbbell presses @2111
6 Dips
8 Barbell glute bridges @ 31X1
Muscular Endurance:
Complete 3 rounds with a partner –
8 Lateral leg throws / side
15 Leg throws
Metabolic Conditioning:
Complete 10 rounds of the following as quickly as possible in teams of two with one partner working at a time alternating work and rest positions after each round –
10 Lunges / side
12 Box jumps
14 Burpees
Mobility:
Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side
Accumulate 60 – 90 seconds hanging with a supinated grip
Beginner
Strength:
4 Rounds –
6 Seated dumbbell presses @2111
8 Triceps extensions
8 Barbell glute bridges @ 31X1
Muscular Endurance:
Complete 3 rounds –
6 Windshield wipers / side
15 Leg raises
Metabolic Conditioning:
Complete 10 rounds of the following as quickly as possible in teams of two with one partner working at a time alternating work and rest positions after each round –
8 Split squats / side
10 Box jumps
8 Plyo-box burpees
Mobility:
Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side
Accumulate 60 – 90 seconds hanging with a supinated grip
