Intermediate
Strength:
Every minute, on the minute, for 15 minutes (3 sets of each) –
Station 1 – 6 – 8 Left leg Bulgarian split squats @ 31X1
Station 2 – 6 – 8 Right leg Bulgarian split squats @ 31X1
Station 3 – 6 Kettlebell windmills (left) @ 4111
Station 4 – 6 Kettlebell windmills (right) @ 4111
Station 5 – 8 – 10 Barbell roll outs
Metabolic Conditioning:
Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.
Station 1: Pull-ups
Station 2: Box jumps
Station 3: Push-ups
Station 4: Kettlebell sumo deadlift high pull
Station 5: Sit-ups
* The goal is to accumulate as many reps as possible throughout each round.
Core:
4 Rounds –
Plank x 30 sec
Rest x 30 sec
Beginner
Strength:
Every minute, on the minute, for 15 minutes (3 sets of each) –
Station 1 – 6 – 8 Left leg split squats @ 31X1
Station 2 – 6 – 8 Right leg split squats @ 31X1
Station 3 – 6 Kettlebell windmills (left) (Go light)
Station 4 – 6 Kettlebell windmills (right) (Go light)
Station 5 – 8 – 10 Inchworm walkouts
Metabolic Conditioning:
Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.
Station 1: Inverted rows
Station 2: Plate jumps
Station 3: Push-ups
Station 4: Kettlebell sumo deadlift high pull
Station 5: Sit-ups
*The goal is to accumulate as many reps as possible throughout each round.
Core:
4 Rounds –
Plank x 30 sec
Rest x 30 sec
