Intermediate
Strength:
Complete the following every 2:30 for 5 rounds –
3 Deadlifts
5 Supinated inverted rows
Muscular Endurance:
Every 45 seconds, for 9 minutes (3 sets of each):
Station 1 – Banded chest presses x 30 sec
Station 2 – Warrior III pose (left leg) x 30 sec
Station 3 – Band pull-aparts x 30 sec
Station 4 – Warrior III pose (right leg) x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Landmine tight twists
Station 2: Toes to bar
Station 3: 4-count high knees
* The goal is to accumulate as many reps as possible throughout each round.
Beginner
Strength:
Complete the following every 2:30 for 5 rounds –
5 Kettlebell deadlifts
7 Supinated inverted rows
Muscular Endurance:
Every 45 seconds, for 9 minutes (3 sets of each):
Station 1 – Banded chest presses x 30 sec
Station 2 – Warrior III pose (left leg) x 30 sec
Station 3 – Band pull-aparts x 30 sec
Station 4 – Warrior III pose (right leg) x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Landmine tight twists
Station 2: Knees to bar
Station 3: 4-count high knees
* The goal is to accumulate as many reps as possible throughout each round.
