Intermediate
Strength:
Every 90 seconds, for 18 minutes (4 sets) of –
Station 1 – 5 Deadlifts @ 65 – 70%
Station 2 – 8 One arm rows / side
Station 3 – 12 Supinated inverted rows
*Take your time and challenge yourself.
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Handstand x 15 sec
Side plank x 20 sec / side
Rest x 30 sec
4 Rounds –
Static lunge x 12 sec / side
Hip bridge hold x 20 sec
Rest x 20 sec
*Move through the exercises above without resting between exercises. Rest after rounds only.
Metabolic Conditioning:
Complete 3 rounds for time of the following –
Three rounds for time of:
400 Meter run
30 American kettlebell swings (overhead)
Beginner
Strength:
Every 90 seconds, for 18 minutes (4 sets) of –
Station 1 – 8 Deadlifts
Station 2 – 8 One arm rows / side
Station 3 – 12 Supinated inverted rows
*Take your time and challenge yourself.
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Plyo box pike x 15 sec
Side plank x 20 sec / side
Rest x 30 sec
4 Rounds –
Wall sit x 24 sec
Hip bridge hold x 20 sec
Rest x 20 sec
*Move through the exercises above without resting between exercises. Rest after rounds only.
Metabolic Conditioning:
Complete 3 rounds for time of the following –
Three rounds for time of:
400 Meter run
30 Russian kettlebell swings (eye level)
