Intermediate
2 Rounds –
15 Face pulls
10 Band pull-aparts
Strength:
3 rounds –
10 – 15 Explosive sled pulls
2 Rounds –
8 Barbell rollouts
10 Barbell rows
12 Supine med ball hamstring curls
Metabolic Conditioning:
Complete 6 rounds of the following working for 25 seconds at each station –
Station 1: Battle rope alternating waves
Station 2: High knees
Station 3: Plank jacks
Station 4: Rest
There is no rest between stations but you will have 8 seconds between to transition
Mobility:
Accumulate 90 sec to 2 min hanging with your toes touching the floor behind you
Beginner
2 Rounds –
15 Face pulls
10 Band pull-aparts
Strength:
3 rounds –
10 – 15 Explosive sled pulls
2 Rounds –
6 Inchworm walkouts
10 Barbell rows
15 Hip bridges
Metabolic Conditioning:
Complete 6 rounds of the following working for 25 seconds at each station –
Station 1: Battle rope alternating waves
Station 2: High knees march
Station 3: Plank jacks
Station 4: Rest
There is no rest between stations but you will have 8 seconds between to transition
Mobility:
Accumulate 90 sec to 2 min hanging with your toes touching the floor behind you
