Intermediate
Strength:
3 Rounds –
8 Posted single leg deadlifts / side @ 3011
Rest x 60 seconds
8 Supinated inverted rows @ 20X1
Rest x 60 seconds
Side Plank x 45 seconds / side
Rest 60 seconds
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Chair pose x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
6 Rounds –
8 Burpees
12 Plyo-box toe taps / side
16 Flutter kicks / side
Beginner
Strength:
3 Rounds –
12 Kettlebell deadlifts
Rest x 60 seconds
8 Supinated inverted rows
Rest x 60 seconds
Side Plank x 30 seconds / side
Rest 60 seconds
Muscular Endurance:
4 Rounds –
Inverted row hold x 12 sec
Plyo-box pike 20 sec
Chair pose x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
6 Rounds –
6 Burpees
10 Plyo-box toe taps / side
14 Flutter kicks / side
