Intermediate
Strength:
4 Rounds –
4 Natural hamstring curls
6 Bench presses (using either dumbbells or a barbell)
8 T-Bar rows
Metabolic Conditioning:
In teams of two, alternating movements throughout, complete as many rounds as possible in 30 minutes of:
25 Air squats
20 Mountain climbers
15 Kettlebell swings
10 burpees
5 strict supinated pull-ups
Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict supinated pull-ups, then Partner B does 25 air squats…and so on.
Core:
3 Rounds –
10 Leg raises
8 Cross touches (4 / side)
Beginner
Strength:
4 Rounds –
6 Isometric floor presses / side
8 T-Bar rows
10 Weighted hip bridges
Metabolic Conditioning:
In teams of two, alternating movements throughout, complete as many rounds as possible in 30 minutes of:
25 Air squats
20 Mountain climbers
15 Kettlebell swings
10 burpees
5 Supinated inverted rows
Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 supinated inverted rows, then Partner B does 25 air squats…and so on.
Core:
3 Rounds –
10 Leg raises
8 Cross touches (4 / side)
