Intermediate
20 Face pulls
Thread the needle x 6 reps / side
12 Psoas bar unders
6 Box jumps
Strength:
Complete the following every 3 minutes for 12 minutes –
- 5 Hang power cleans
- 4 Hang power cleans
- 3 Hang power cleans
- 3 Hang power cleans
4 Rounds –
4 Reverse barbell lunges / side
6 Supinated ring assisted pull-ups
8 Barbell rollouts
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Tuck jumps
Station 2: Cross body mountain climbers
Station 3: Med ball slams
Station 4: High knees
Mobility:
Complete a seated or kneeling trap stretch for 25 seconds on each side
Complete the banded hip flexor stretch for 40 seconds on each side
Beginner
20 Face pulls
Thread the needle x 6 reps / side
12 Psoas bar unders
6 Box jumps
Strength:
Complete the following every 3 minutes for 12 minutes –
- 10 Hang muscle cleans
- 8 Hang muscle cleans
- 6 Hang muscle cleans
- 6 Hang muscle cleans
4 Rounds –
6 Dumbbell split squats / side
10 Supinated inverted rows
8 Inchworm walkouts
Metabolic Conditioning:
Complete 5 rounds of the following working for 20 seconds at each station with 10 seconds rest between stations –
Station 1: Squats
Station 2: Cross body mountain climbers
Station 3: Med ball slams
Station 4: High knees
Mobility:
Complete a seated or kneeling trap stretch for 25 seconds on each side
Complete the banded hip flexor stretch for 40 seconds on each side
