Intermediate
Strength:
5 Rounds –
5 Natural hamstring curls
6 Judo push-ups
7 Dumbbell front reverse lunges / side
Metabolic Conditioning:
3 Rounds –
Complete 45 sec at each station with 20 sec rest between stations –
Station 1: Pull-ups
Station 2: Reach to sky sit-ups
Station 3: Wall balls
Station 4: Leg hops
Station 5: Sprints (30 ft = 1)
* The goal is to accumulate as many reps as possible throughout each round.
Mobility:
Deep squat stretch x 3 min
Beginner
Strength:
5 Rounds –
5 Natural hamstring curls
6 Judo push-ups
7 Dumbbell front reverse lunges / side
Metabolic Conditioning:
3 Rounds –
Complete 45 sec at each station with 20 sec rest between stations –
Station 1: Inverted rows
Station 2: Feet anchored sit-ups
Station 3: Wall balls
Station 4: Leg hops
Station 5: Sprints (30 ft = 1)
* The goal is to accumulate as many reps as possible throughout each round.
Mobility:
Deep squat stretch x 3 min
