Intermediate
Strength:
5 Rounds –
6 Squats
6 One arm rows / side
Muscular Endurance:
4 Rounds –
6 Dumbbell curls / side
6 Lateral leg raises / side
8 Triceps pushdowns
8 Kettlebell good mornings
Metabolic Conditioning:
Complete as many rounds as possible in 20 min with a partner with one partner working at a time:
6 Pull-Ups
9 Battle rope Slams
12 Sumo deadlift high pulls
15 sit-ups
18 Kettlebell Russian twists (9 / side)
6 Sprints (75 ft = 1)
*Partner A will complete the pull-ups, partner B will complete the battleropes, partner A will complete the sumo deadlift high pulls, and so on.
Shred finisher:
Plyo-box pigeon stretch x 60 sec / side
Barbell reach back stretch x 90 sec
Beginner
Strength:
5 Rounds –
8 Squats
8 One arm rows / side
Muscular Endurance:
4 Rounds –
6 Dumbbell curls / side
6 Lateral leg raises / side
8 Triceps pushdowns
8 Kettlebell good mornings
Metabolic Conditioning:
Complete as many rounds as possible in 20 min with a partner with one partner working at a time:
6 Inverted rows
9 Battle rope Slams
12 Sumo deadlift high pulls
15 sit-ups
18 Russian twists (9 / side)
6 Sprints (75 ft = 1)
*Partner A will complete the pull-ups, partner B will complete the battleropes, partner A will complete the sumo deadlift high pulls, and so on.
Shred finisher:
Plyo-box pigeon stretch x 60 sec / side
Barbell reach back stretch x 90 sec
