Intermediate
Complete 12 monster walk steps in each direction
Thread the needle for 5 repetitions on each side
Complete 5 quadruped rotations on each side
Complete 10 band pull-aparts
Strength:
Complete the following every 3 minutes for 12 minutes –
4 Deadlifts @ 70 – 75%
12 lying plate external rotations / side
Muscular Endurance:
3 Sets –
12 Banded hamstring curls @ 1010
6 One arm rows / side @ 21X1
Suitcase carry x 80 ft
Metabolic Conditioning:
Complete 5 rounds for time –
10 Burpees
15 V-ups
80 Jump ropes
Mobility:
Complete the towel stretch for 40 seconds on each side
Complete the standing banded hamstring stretch for 40 seconds on each side
Beginner
Complete 12 monster walk steps in each direction
Thread the needle for 5 repetitions on each side
Complete 5 quadruped rotations on each side
Complete 10 band pull-aparts
Strength:
Complete the following every 3 minutes for 12 minutes –
8 Sumo deadlifts
12 lying plate external rotations / side
Muscular Endurance:
3 Sets –
12 Weighted hip bridges @ 1010
8 One arm rows / side
Suitcase carry x 80 ft
Metabolic Conditioning:
Complete 4 rounds for time –
8 Burpees
10 Mountain climbers / side
40 Jump ropes
Mobility:
Complete the towel stretch for 40 seconds on each side
Complete the standing banded hamstring stretch for 40 seconds on each side
