Intermediate
Strength:
Every minute on the minute for 16 Minutes –
Station 1: 8 Supinated ring assisted pull ups
Station 2: 8 Kettlebell good mornings
Station 3: 8 Dumbbell floor presses
Station 4: Plank x 40 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Sit-ups
Station 3: Mountain climbers
Station 4: Squat jumps
Station 4: Sprints
Beginner
Strength:
Every minute on the minute for 16 Minutes –
Station 1: 8 Supinated inverted rows
Station 2: 8 medicine ball good mornings
Station 3: 8 Dumbbell floor presses
Station 4: Plank x 30 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Crunches
Station 3: Mountain climbers
Station 4: Air squats
Station 4: Run
