Intermediate
Strength:
Complete 15 leg swings and 15 lateral leg swings on each side
Complete 2 light Turkish get ups / side
Take 8 – 10 minutes to complete 3 Turkish get ups / side using the heaviest weight possible. Rest as needed.
Muscular Endurance:
Complete 3 rounds of the following working for 25 seconds at each station with 30 seconds rest between stations –
Station 1: Front squats
Station 2: Lat pull-downs
Station 3: Band resisted crunches
Metabolic Conditioning:
Complete 4 rounds of the following –
Wall balls x 20 seconds
High knees x 20 seconds
Sprints x 20 seconds
Plank x 40 seconds
Rest x 90 sec
Mobility:
Complete the door-frame stretch for 45 seconds on each side
Accumulate 90 seconds hanging
Beginner
Strength:
Complete 15 leg swings and 15 lateral leg swings on each side
Complete 3 light half Turkish get ups / side
Take 8 – 10 minutes to complete 10 Half Turkish get ups / side using a challengeing weight possible. Rest as needed.
Muscular Endurance:
Complete 3 rounds of the following working for 25 seconds at each station with 30 seconds rest between stations –
Station 1: Goblet squats
Station 2: Lat push-downs
Station 3: Plate crunches
Metabolic Conditioning:
Complete 4 rounds of the following –
Wall balls x 20 seconds
High knees x 20 seconds
Run x 20 seconds
Plank x 30 seconds
Rest x 90 sec
Mobility:
Complete the door-frame stretch for 45 seconds on each side
Accumulate 90 seconds hanging
