Intermediate
Strength:
4 Rounds –
5 Natural hamstring curls
7 Supinated rows
9 Skull crushers
Chipper #1:
100 Squats
80 Flutter kicks
60 Kettlebell swings
40 Pull-ups
20 Wall balls
Chipper #2:
5 Tire flips
12 Lateral med ball tosses against wall / side
5 Tire flips
Weighted run x 400 meters
5 Tire flips
Bear crawl x 50 meters
5 Tire flips
Bear crawl x 50 meters
5 Tire flips
Weighted run x 400 meters
5 Tire flips
12 Lateral med ball tosses against wall / side
5 Tire flips
Beginner
Strength:
4 Rounds –
7 Supinated rows
8 Weighted hip bridges
9 Skull crushers
Chipper #1:
80 Squats
60 Flutter kicks
50 Kettlebell swings
40 Inverted rows
20 Wall balls
Chipper #2:
5 Tire flips
12 Lateral med ball tosses against wall / side
5 Tire flips
Run x 400 meters
5 Tire flips
Bear crawl x 30 meters
5 Tire flips
Bear crawl x 30 meters
5 Tire flips
Run x 400 meters
5 Tire flips
12 Lateral med ball tosses against wall / side
5 Tire flips
