Intermediate
Strength:
5 Rounds –
5 Floor presses @ 60 – 65%
5 Bar rows @ 60 – 65%
Muscular Endurance:
5 Rounds –
Supinated pull-up with knee raise x 12 sec
Rest x 10 sec
Chair pose x 20 sec
Rest x 25 sec
4 Rounds –
Handstand x 15 sec
Rest x 10 sec
Hollow body x 20 sec
Rest x 25 sec
Metabolic Conditioning:
16 Min AMRAP –
8 Star jumps
10 Toes to bar
12 One arm snatches (6 / side)
Lateral cone slalom x 30 ft
Forward – backward cone slalom x 30 ft
Rest 90 seconds between rounds
Beginner
Strength:
5 Rounds –
8 Floor presses @ 50-60%
8 Bar rows @ 50 – 60%
Muscular Endurance:
5 Rounds –
Supinated one-arm inverted row hold x 12 sec
Rest x 10 sec
Chair pose x 20 sec
Rest x 25 sec
4 Rounds –
Plyo-box pike x 15 sec
Rest x 10 sec
Hollow body x 20 sec
Rest x 25 sec
Metabolic Conditioning:
16 Min AMRAP –
8 Squat jumps
10 V-tucks
12 One arm snatches (6 / side)
Lateral cone slalom x 30 ft
Forward – backward cone slalom x 30 ft
Rest 90 seconds between rounds
