Intermediate
Strength:
EMOM for 10 minutes –
2 Turkish get ups
*Complete both Turkish get ups on the same side each minute, rotating sides each interval.
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 25 sec
Chair pose x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.
Station 1: Barbell sumo deadlift high pulls
Station 2: Sit-ups
Station 3: Box jumps
Station 4: Landmine tight twists
* The goal is to accumulate as many reps as possible throughout each round.
Beginner
Strength:
EMOM for 10 minutes –
4 Half Turkish get ups
*Complete all 4 Turkish get ups on the same side each minute, rotating sides each interval.
Muscular Endurance:
4 Rounds –
Inverted row hold x 12 sec
Plyo box pike x 25 sec
Chair pose x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations.
Station 1: Kettlebell sumo deadlift high pulls
Station 2: Sit-ups
Station 3: Squat jumps
Station 4: Landmine tight twists
* The goal is to accumulate as many reps as possible throughout each round.
