Intermediate
Strength:
5 Rounds –
5 Sumo deadlifts
20 Resistance band lat push-downs
5 One arm rows / side
Muscular Endurance:
4 Rounds –
Superman rocks x 20 sec
Pull-up hold x 15 sec or ALAP
Bar hang x 30 sec (scapula retracted and deptressed x ALAP)
Chair pose x 25 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Push-ups
Station 2: Cross touches
Station 3: Med-ball slams
Station 4: High knees
Beginner
Strength:
5 Rounds –
8 Kettlebell sumo deadlifts
20 Resistance band lat push-downs
6 One arm rows / side
Muscular Endurance:
4 Rounds –
Superman hold x 20 sec or ALAP
Inverted row hold x 15 sec
Bar hang x 30 sec or ALAP
Chair pose x 25 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Push-ups from the knees
Station 2: Knee to elbow cross touches
Station 3: Med-ball slams
Station 4: High knees march
