Intermediate
20 Face pulls
20 Hip bridges
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Strength:
Complete the following every 2.5 minutes for 10 minutes (4 sets):
4 Hang power cleans
3 Sets:
8 Front squats
8 Ring assisted supinated pull-ups (challenge yourself)
Muscular Endurance:
3 Sets:
12 Inverted sit-ups
10 Hip dips / side
12 Weighted hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Goblet lunges
Station 2: Battle rope alternating waves
Station 3: Bicycles
Station 4: Full body crunches
Mobility:
Sit or kneel and stretch your neck to both sides and your traps on both sides. Spend about 25 seconds in each position.
Accumulate 60 seconds hanging with your toes touching
Beginner
20 Face pulls
20 Hip bridges
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Strength:
Complete the following every 2.5 minutes for 10 minutes (4 sets):
6 Hang muscle cleans
3 Sets:
8 Sandbag squats
8 Ring assisted supinated pull-ups (challenge yourself)
Muscular Endurance:
3 Sets:
12 Inverted sit-ups
8 Windshield wipers / side
15 Hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Reverse lunges
Station 2: Battle rope alternating waves
Station 3: Bicycles
Station 4: Full body crunches
Mobility:
Sit or kneel and stretch your neck to both sides and your traps on both sides. Spend about 25 seconds in each position.
Accumulate 60 seconds hanging with your toes touching
