Intermediate
20 Face pulls
2 Rounds –
Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)
10 Inverted rows
Strength:
Complete the following every minute for 9 minutes (3 sets):
Russian step-ups x 30 seconds (weak leg)
Russian step-ups x 30 seconds (strong leg)
Alternating banded lat pull-downs x 30 seconds
Muscular Endurance:
3 Sets:
8 Landmine hack squats / side
8 One arm rows / side
8 – 10 TRX Body saws
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 tosses
Station 2: Plank jacks
Station 3: Box jumps
Station 4: Pull-ups or inverted rows
Mobility:
Complete the banded lat stretch for 40 seconds on each side
Complete the standing quad stretch for 40 seconds on each side
Extra credit: Complete the lying banded hip stretch for 40 seconds on each side
Beginner
20 Face pulls
2 Rounds –
Kettlebell lunge matrix x 8 steps per leg (forward, reverse, lateral, bowler, repeat)
10 Inverted rows
Strength:
Complete the following every minute for 9 minutes (3 sets):
Russian step-ups x 30 seconds (weak leg)
Russian step-ups x 30 seconds (strong leg)
Alternating banded lat pull-downs x 30 seconds
Muscular Endurance:
3 Sets:
6 one arm dumbbell squats / side
8 One arm rows / side
Plank x 30 sec
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 tosses
Station 2: Plank jacks
Station 3: Box jumps
Station 4: Inverted rows
Mobility:
Complete the banded lat stretch for 40 seconds on each side
Complete the standing quad stretch for 40 seconds on each side
Extra credit: Complete the lying banded hip stretch for 40 seconds on each side
