Intermediate
Strength:
Complete the following every 90 seconds, for 18 minutes (3 rounds) –
Station 1 – 10 Back squats @ 30X1
Station 2 – 8 Hanging med ball hamstring curls @ 2111
Station 3 – 10 One arm dumbbell rows (left) @ 2111
Station 4 – 10 One arm dumbbell rows (right) @ 2111
Metabolic Conditioning:
4 Min AMRAP –
16 Dumbbell snatches (8 / side)
20 Seated resistance band rows
24 Battle rope slams
Rest x 90 sec
4 Min AMRAP –
16 Dumbbell snatches (8 / side)
20 Seated resistance band rows
24 Battle rope slams
Rest x 90 sec
4 Min AMRAP –
16 Dumbbell snatches (8 / side)
20 Seated resistance band rows
24 Battle rope slams
Core:
4 Rounds –
Plank x 30 sec
Rest x 30 sec
Complete weighted planks if possible
Beginner
Strength:
Complete the following every 90 seconds, for 18 minutes (3 rounds) –
Station 1 – 10 Goblet squats @ 30X1
Station 2 – 10 Hip bridges @ 2111
Station 3 – 10 One arm dumbbell rows (left)
Station 4 – 10 One arm dumbbell rows (right)
Metabolic Conditioning:
4 Min AMRAP –
12 Dumbbell squat to curl and press
16 Seated resistance band rows
20 Battle rope stage coach waves
Rest x 90 sec
4 Min AMRAP –
12 Dumbbell squat to curl and press
16 Seated resistance band rows
20 Battle rope stage coach waves
Rest x 90 sec
4 Min AMRAP –
12 Dumbbell squat to curl and press
16 Seated resistance band rows
20 Battle rope stage coach waves
Core:
4 Rounds –
Plank x 20 sec
Rest x 40 sec
