Intermediate
Strength:
Complete 6 single leg hip lifts on each side
Complete 15 Banded external rotations / side
4 Rounds –
4 Sumo deadlifts (lift explosively – stay tight) @ 70 – 75%
3 Floor presses (lift explosively – stay tight) @ 70 – 85%
Rest a minimum of 2 minutes between rounds
Muscular Endurance:
3 Rounds –
6 Single leg deadlifts (left) @ 2010
5 Push-ups @ 2110
6 Single leg deadlifts (right) @ 2010
5 Push-ups @ 2110
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Pull-ups
Station 2: Broad jump
Station 3: Burpees
Mobility:
Complete the pigeon stretch for 45 seconds on each side
Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side
Beginner
Strength:
Complete 6 single leg hip lifts on each side
Complete 15 Banded external rotations / side
4 Rounds –
6 Sumo kettlebell deadlifts (lift explosively – stay tight)
6 Dumbbell floor presses (lift explosively – stay tight)
Rest a minimum of 2 minutes between rounds
Muscular Endurance:
3 Rounds –
8 Single leg deadlifts (left)
4 Push-up negatives (3 second descent)
8 Single leg deadlifts (right)
4 Push-up negatives (3 second descent)
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Inverted rows
Station 2: Bunny hops
Station 3: Plyo-box burpees
Mobility:
Complete the pigeon stretch for 45 seconds on each side
Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side
