Intermediate
Strength:
Find your lunge 3 rep-max
Muscular Endurance:
Complete 4 Rounds working for 15 seconds at each station with 25 seconds rest between stations –
Station 1: Goblet squats
Station 2: Supinated ring assisted pull-ups
Station 3: Dumbbell skull crushers
Station 4: Dumbbell or kettlebell cleans
Metabolic Conditioning:
6 Rounds –
8 Push-ups
10 Tuck jumps
12 Jumping lunges (6 / side)
14 Bicycles (7 / side)
Beginner
Strength:
Find your split squat 5 rep-max
Muscular Endurance:
Complete 4 Rounds working for 15 seconds at each station with 25 seconds rest between stations –
Station 1: Goblet squats
Station 2: Supinated inverted rows
Station 3: Dumbbell skull crushers
Station 4: Kettlebell sumo deadlift high pulls
Metabolic Conditioning:
5 Rounds –
6 Push-ups from the knees
8 Tall jumps
10 Split squats (5 / side)
12 Bicycles (6 / side)
