Intermediate
Strength:
Thread the needle for 8 repetitions on each side
Complete 6 hip lifts on each side
4 Rounds –
5 Sumo deadlifts @ 70 – 80%
5 Alternating dumbbell floor presses / side
Muscular Endurance:
Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –
Station 1: Barbell rows
Station 2: Push-ups
Station 3: Supine med-ball hamstring curl
Metabolic Conditioning:
Complete 4 rounds of the following for time –
12 Box jumps
15 Battle rope Russian twists / side
18 V-ups
21 Squat thrusts
Mobility:
Spend 45 seconds performing a barbell calf smash on each side
Complete the deep squat stretch for 2 minutes
Beginner
Strength:
Thread the needle for 8 repetitions on each side
Complete 6 hip lifts on each side
4 Rounds –
10 Kettlebell sumo deadlifts
8 Alternating dumbbell floor presses / side
Muscular Endurance:
Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –
Station 1: Barbell rows
Station 2: Push-ups
Station 3: Supine med-ball hamstring curl
Metabolic Conditioning:
Complete 4 rounds of the following for time –
8 Box step-ups / side
15 Russian twists / side
17 V-ups
19 Plyo-box squat thrusts
Mobility:
Spend 45 seconds performing a barbell calf smash on each side
Complete the deep squat stretch for 2 minutes
