Intermediate
Strength:
Complete 2 rounds of the following –
15 Face pulls
6 Quadruped rotations / side
15 Banded lat push-downs
8 Hip circles / side
Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete –
Station 1:
2 – 3 Rope climbs
6 – 8 TRX plank slaloms / side
Station 2:
10 – 15 Explosive sled pulls
Muscular Endurance:
2 Rounds –
10 Lying dumbbell external rotations / side
15 Lower pulley knee-ins
Metabolic Conditioning:
5 Rounds –
5 Sandbag ground to overheads / side
6 Tomahawk slams / side
80 Jump ropes
Mobility:
Complete the barbell reach-back stretch for 75 seconds
Complete the tabletop lat stretch for 75 seconds
Beginner
Strength:
Complete 2 rounds of the following –
15 Face pulls
6 Quadruped rotations / side
15 Banded lat push-downs
8 Hip circles / side
Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete –
Station 1:
8 – 10 Two arm banded lat pull-downs
8 High plank knee to elbows / side
Station 2:
10 – 15 Sumo deadlift high pulls
Muscular Endurance:
2 Rounds –
10 Lying dumbbell external rotations / side
15 Reverse crunches
Metabolic Conditioning:
5 Rounds –
6 Med-ball ground to overheads / side
6 Tomahawk slams / side
50 Jump ropes
Mobility:
Complete the barbell reach-back stretch for 75 seconds
Complete the tabletop lat stretch for 75 seconds
