Intermediate
Strength:
6 Rounds –
3 Deadlifts @ 75 %
4 Floor presses @ 65 – 70%
Muscular Endurance:
Every 3 minutes for 12 min, complete the following (4 rounds) –
8 Kettlebell step ups (4 / side)
10 Supinated pull-ups or ring rows
10 Hollow body rocks
Metabolic Conditioning:
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Wall balls
12 V-ups
12 burpees
Beginner
Strength:
6 Rounds –
5 Deadlifts @ 60 – 65 %
5 Floor presses @ 60 – 65 %
Muscular Endurance:
Every 3 minutes for 12 min, complete the following (4 rounds) –
8 Kettlebell step ups (4 / side)
10 Supinated ring rows
10 Hollow body rocks
Metabolic Conditioning:
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
12 Wall balls
10 V-ups
8 Burpees
