Intermediate
Strength:
5 Rounds –
5 Front squats
5 Push presses
5 Supinated pull-ups
Muscular Endurance:
5 Rounds –
Superman x 15 sec
Zercher Wall sit x 20 sec
Hollow body x 25 sec
Weighted hip bridge x 15 sec
Metabolic Conditioning:
2 Rounds –
25 Mountain climbers / side
Plank x 60 sec
30 Mountain climbers / side
20 Narrow push-ups
35 Mountain climbers / side
15 Leg raises
40 Mountain climbers / side
Side plank x 60 sec / side
35 Mountain climbers / side
25 Scissor kicks / side
30 Mountain climbers / side
20 Single leg hip bridges (10 / side)
25 Mountain climbers / side
Rest x 4 min
Beginner
Strength:
5 Rounds –
8 Goblet squats
8 Dumbbell push presses
8 Supinated Inverted rows
Muscular Endurance:
5 Rounds –
Superman x 15 sec
Wall sit x 20 sec
Hollow body x 25 sec
Hip bridge x 15 sec
Metabolic Conditioning:
2 Rounds –
15 Mountain climbers / side
Plank x 40 sec
20 Mountain climbers / side
15 Narrow push-ups
25 Mountain climbers / side
15 Leg raises
30 Mountain climbers / side
Side plank x 40 sec / side
25 Mountain climbers / side
20 Scissor kicks / side
20 Mountain climbers / side
20 Hip bridges
15 Mountain climbers / side
Rest x 4 min
