Intermediate
15 Face pulls
15 Lat push-downs
8 Single leg hip lifts / side
15 Hip bridges
Strength:
4 Rounds –
8 Sumo Romanian landmine deadlifts (target your glutes)
8 Dips
8 – 10 Jumping pull-ups
Muscular Endurance:
10 – 12 Turkish get-ups
Use a challenging weight. Complete 5 – 6 per side.
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 7 seconds rest between stations –
Station 1: Burpees
Station 2: Frog jumps
Station 3: Russian twists
Complete 3 rounds of the following working for 18 seconds at each station with 5 seconds rest between stations –
Station 1: Run / backpedal
Station 2: Lateral shuffle
Station 3: Broad jumps
Mobility:
Complete the pigeon stretch for 40 sec on each side
Complete the hamstring to hip flexor stretch for 40 sec on each side
Beginner
15 Face pulls
15 Lat push-downs
8 Single leg hip lifts / side
15 Hip bridges
Strength:
4 Rounds –
12 Sumo Romanian kettlebell deadlifts (target your glutes)
12 Banded triceps extensions
12 Inverted rows
Muscular Endurance:
16 – 20 Half Turkish get-ups
Use a challenging weight. Complete 8 – 10 per side.
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 7 seconds rest between stations –
Station 1: Burpees
Station 2: Frog jumps
Station 3: Russian twists
Complete 3 rounds of the following working for 18 seconds at each station with 5 seconds rest between stations –
Station 1: Run / backpedal
Station 2: Lateral shuffle
Station 3: Broad jumps
Mobility:
Complete the pigeon stretch for 40 sec on each side
Complete the hamstring to hip flexor stretch for 40 sec on each side
