Intermediate
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes –
4 Explosive tire flips
Complete the tire flips within 12 seconds
Muscular Endurance:
3 Rounds –
6 Deadlifts @ 70 – 75%
10 Lat pull-downs
Metabolic Conditioning:
Complete 3 – 4 rounds of the following individually for times –
Plank x 30 seconds
Sled push or drag x 40 meters (heavy)
Front rack sandbag run x 100 meters
Mobility:
Perform 10 quadruped rotations on each side.
- Begin on all fours with knees below your hips and wrists below your shoulders.
- Bend your left arm to bring your fingers behind your left ear.
- Rotate at the torso pointing your left elbow to the ceiling.
- You should feel the stretch in your upper back.
- Return to the starting position and repeat for prescribed reps.
Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.
Beginner
Strength:
Complete the following every 2 minutes 30 seconds for 10 minutes –
6 Tire flips
Muscular Endurance:
4 Rounds –
8 Kettlebell deadlifts
10 Banded lat push-downs
Metabolic Conditioning:
Complete 3 – 4 rounds of the following individually for times –
Plank x 30 seconds
Sled push or drag x 40 meters (heavy)
Run x 100 meters
Mobility:
Perform 10 quadruped rotations on each side.
- Begin on all fours with knees below your hips and wrists below your shoulders.
- Bend your left arm to bring your fingers behind your left ear.
- Rotate at the torso pointing your left elbow to the ceiling.
- You should feel the stretch in your upper back.
- Return to the starting position and repeat for prescribed reps.
Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.
