Intermediate
Strength:
4 Rounds –
6 Deadlifts @ 55%
6 Supinated ring assisted pull-ups
Muscular Endurance:
3 Rounds –
10 Banded Cuban rotations / side
6 Renegade rows / side (row to hip)
Weighted plank x 20 sec
Metabolic Conditioning:
Complete 2 rounds for time –
60 Frog jumps
50 Scissor kicks / side
40 Battle rope slams
30 Dumbbell cleans
25 Toes to bar
20 Tuck jumps
Mobility:
Complete the pigeon stretch for 45 seconds on each side
Hold a kettlebell deep squat stretch for 45 seconds. Lean forward and backward taking your ankles through their range of motion.
Beginner
Strength:
4 Rounds –
10 Kettlebell deadlifts (heavy)
6 Supinated inverted rows
Muscular Endurance:
3 Rounds –
10 Banded Cuban rotations / side
6 Renegade rows / side (row to hip)
Plank x 20 sec
Metabolic Conditioning:
Complete 2 rounds for time –
50 Frog jumps
40 Scissor kicks / side
30 Battle rope slams
30 Dumbbell half squat to curls
20 Full body crunches
15 Tall squat jumps
Mobility:
Complete the pigeon stretch for 45 seconds on each side
Hold a kettlebell deep squat stretch for 45 seconds. Lean forward and backward taking your ankles through their range of motion.
