Intermediate
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Spiderman x 30 feet
10 Dynamic chest stretches
Strength:
4 Sets:
5 Rack pulls (heavy)
5 Floor presses @ 75%
2 Sets:
10 – 12 Barbell rows @ around 50%
10 Dumbbell pullovers with band
Muscular Endurance:
One set: Supinated inverted rows x AMAP
One set: Supermans x AMAP (cap at 40 reps)
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations-
Station 1: Battle rope hip-toss
Station 2: V-ups
Station 3: Jump rope
Station 4: High knees
Mobility:
Complete the banded hip flexor stretch for 60 seconds on each side
Accumulate 90 seconds hanging with your toes touching
Beginner
5 Cat cows
5 Quadruped rotations / side
5 Thread the needle’s / side
10 Band pull aparts
Spiderman x 30 feet
10 Dynamic chest stretches
Strength:
4 Sets:
8 Kettlebell deadlifts (heavy)
8 Dumbbell floor presses
2 Sets:
15 Barbell rows
15 Banded lat push-downs
Muscular Endurance:
One set: Supinated inverted rows x AMAP
One set: Supermans x AMAP (cap at 40 reps)
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 12 seconds rest between stations-
Station 1: Battle rope hip-toss
Station 2: V-ups
Station 3: Jump rope
Station 4: High knees
Mobility:
Complete the banded hip flexor stretch for 60 seconds on each side
Accumulate 90 seconds hanging with your toes touching
