Intermediate
Strength:
4 Rounds –
8 Deadlifts
8 Floor presses
Muscular Endurance:
EMOM for 15 minutes (3 rounds) –
Minute 1: 10 Supinated inverted rows @ 2111
Minute 2: Side plank (left) x 40 seconds
Minute 3: Side plank (right) x 40 seconds
Minute 4: 15 Reverse snow angels (slow & controlled)
Minute 5: Hollow body rocks or hold x 30-40 seconds
Metabolic Conditioning:
Complete for time –
80 Lunges (40 / side)
40 Russian kettlebell swings
30 Push-ups
20 Pull-ups
300 Jump ropes
20 Pull-ups
30 Push-ups
40 Russian kettlebell swings
80 Lunges (40 / side)
Advanced complete jumping lunges
Beginner
Strength:
4 Rounds –
12 Kettlebell deadlifts
12 Floor presses
Muscular Endurance:
EMOM for 15 minutes (3 rounds) –
Minute 1: 8 Supinated inverted rows
Minute 2: Side plank on box (left) x 25 seconds
Minute 3: Side plank on box (right) x 25 seconds
Minute 4: 15 Reverse snow angels (slow & controlled)
Minute 5: Hollow body rocks or hold x 20 – 30 seconds
Metabolic Conditioning:
Complete for time –
50 Split squats (25 / side)
30 Russian kettlebell swings
15 Push-ups from the knees
15 Inverted rows
120 Jump ropes
15 Inverted rows
15 Push-ups from the knees
30 Russian kettlebell swings 50 Split squats (25 / side)
