Intermediate
Monster walk 12 steps in each direction
Frankenstein walk x 30 feet
Walking toe touches x 30 feet
5 Quadruped rotations / side
20 Face pulls
Spiderman x 30 feet
Strength:
8 Romanian deadlifts / 8 Floor presses
6 Romanian deadlifts / 6 Floor presses
4 Romanian deadlifts / 4 Floor presses
2 Romanian deadlifts / 2 Floor presses
Muscular Endurance:
3 Rounds –
10 – 15 Jumping pull-ups (control your way down)
15 Prone banded hamstring curls
10 Body saws
Metabolic Conditioning:
Complete as many burpees as possible in 5 minutes
Rest 3 minutes, then –
Complete rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –
Station 1: American kettlebell swings
Station 2: Speed ladder
For the speed ladder complete one round with each of the following: Ali shuffle, Icki shuffle, Single leg lateral hops, double trouble.
Mobility:
Banded hamstring stretch x 40 seconds / side
Banded hip flexor stretch x 40 seconds / side
Beginner
Monster walk 12 steps in each direction
Frankenstein walk x 30 feet
Walking toe touches x 30 feet
5 Quadruped rotations / side
20 Face pulls
Spiderman x 30 feet
Strength:
15 Kettlebell Romanian deadlifts / 15 Dumbbell floor presses
12 Kettlebell Romanian deadlifts / 12 Dumbbell floor presses
9 Kettlebell Romanian deadlifts / 9 Dumbbell floor presses
9 Kettlebell Romanian deadlifts / 9 Dumbbell floor presses
Muscular Endurance:
3 Rounds –
12 – 15 inverted rows
20 Hip bridges
8 Inchworms
Metabolic Conditioning:
Complete as many burpees as possible in 5 minutes
Rest 3 minutes, then –
Complete rounds of the following working for 20 seconds at each station with 15 seconds rest between stations –
Station 1: American kettlebell swings
Station 2: Speed ladder
For the speed ladder complete one round with each of the following: Ali shuffle, Icki shuffle, Single leg lateral hops, double trouble.
Mobility:
Banded hamstring stretch x 40 seconds / side
Banded hip flexor stretch x 40 seconds / side
