Intermediate
Strength:
5 Rounds –
4 Step ups / side
6 Inverted rows
*Complete strict pull-ups if you are able
Metabolic Conditioning:
16 Min AMRAP –
5 Push-presses
7 Deadlifts
10 Toes to bar
Finisher:
Complete 3 rounds of the following, working for 25 seconds at each station with 15 sec rest between stations –
Station 1: Bicycles
Station 2: V-tucks
Station 3: Russian twists
Station 4: Leg hops
Beginner
Strength:
5 Rounds –
4 Step ups / side
6 Inverted rows
*Complete strict pull-ups if you are able
Metabolic Conditioning:
16 Min AMRAP –
5 Push-presses
7 Deadlifts
10 Toes to bar
Finisher:
Complete 3 rounds of the following, working for 25 seconds at each station with 15 sec rest between stations –
Station 1: Bicycles
Station 2: V-tucks
Station 3: Russian twists
Station 4: Leg hops
