Intermediate
Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 8 Supinated rows @ 2111
Station 2 – Dumbbell Death March x 20 steps
Station 3 – 8 Front squats @ 21×1
Metabolic Conditioning:
4 Rounds –
8 Lunges / side
12 Push presses
80 Jump ropes
Beasts in training complete jumping lunges & 50 double unders
Finisher:
6 Min AMRAP –
8 Flutter kicks
8 Weighted Russian twists
15 High knees
Mobility:
Deep squat stretch x 3 minutes
Beginner
Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – 8 Supinated rows @ 2111
Station 2 – Dumbbell Death March x 14 steps
Station 3 – 8 Goblet squats @ 21×1
Metabolic Conditioning:
4 Rounds –
8 Split squats / side
12 Dumbbell push presses
60 Jump ropes
Finisher:
6 Min AMRAP –
8 Flutter kicks
8 Weighted Russian twists
March with med ball overhead x 15 steps / side
Mobility:
Deep squat stretch x 3 minutes
