Intermediate
Strength:
Complete the following with a partner –
3 Rounds:
5 Med ball shot put throws / side
5 Med ball throws forward
4 Med ball lateral scoop tosses / side
5 Med ball throws backward
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Pull-ups
Core:
3 Rounds –
Bicycles x 15 sec
Rest x 10 sec
Reverse crunches x 15 sec
Rest x 10 sec
Wipers x 15 sec
Rest x 10 sec
Shred Finisher:
Interval sprints
Beginner
Strength:
Complete the following with a partner –
3 Rounds:
5 Med ball shot put throws / side
5 Med ball throws forward
4 Med ball lateral scoop tosses / side
5 Med ball throws backward
Benchmark Workout: Fran
21 – 15 – 9
Dumbbell thrusters
Inverted rows
Core:
3 Rounds –
Bicycles x 15 sec
Rest x 10 sec
Reverse crunches x 15 sec
Rest x 10 sec
Wipers x 15 sec
Rest x 10 sec
Shred Finisher:
Interval sprints
