June 08, 2017
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Intermediate
Strength:
Back squat – 6 x 5
Metabolic conditioning:
Chipper –
100 Jumping jacks
90 Kettlebell deadlifts
80 Inverted rows
70 Tuck jumps
60 V-ups
50 Wall balls
40 Squat thrusts
30 Push-ups
20 Dips
10 Kettlebell crossovers / side
Beginner
Strength:
Goblet squat – 6 x 8
Metabolic conditioning:
100 Jumping jacks
90 Kettlebell deadlifts
80 Inverted rows
70 Low step-ups (35/side)
60 Leg raises
50 Wall balls
40 Squat thrusts
30 Push-ups
20 Plyo box Dips
10 KB crossover / side
