Intermediate
Strength:
4 Rounds –
6 Front squats @ 31X1 tempo
6 Single-arm dumbbell rows / side @ 21X0
Bottom’s up kettlebell carry x 60 feet / arm
Metabolic Conditioning:
Three rounds for max reps:
90 seconds of the following…
9 Burpee box jump-overs + Max reps of push-presses
Rest 30 seconds
90 seconds of the following…
9 Burpee box jump-overs + Max reps of pull-ups
Rest 30 seconds
90 seconds of the following…
9 Burpee box jump-overs + Max reps of toes to bar
Rest 30 seconds
Shred Finisher:
4 rounds –
16 on, 12 off:
V-tucks x 16 sec
Rest x 12 sec
Russian twists x 16 sec
Rest x 12 sec
Plank jacks x 16 sec
Rest x 12 sec
Beginner
Strength:
4 Rounds –
6 Goblet squats @ 31X1 tempo
6 Single-arm dumbbell rows / side @ 21X0
Bottom’s up kettlebell carry x 60 feet / arm
Metabolic Conditioning:
Three rounds for max reps:
90 seconds of the following…
5 Burpees
8 Box jumps
Max reps of push-presses
Rest 30 seconds
90 seconds of the following…
5 Burpees
8 Box jumps
Max reps of pull-ups
Rest 30 seconds
90 seconds of the following…
5 Burpees
8 Box jumps
Max reps of flutter kicks
Rest 30 seconds
Shred Finisher:
4 rounds –
16 on, 12 off:
V-tucks x 16 sec
Rest x 12 sec
Russian twists x 16 sec
Rest x 12 sec
Plank toe taps x 16 sec
Rest x 12 sec
