Intermediate
Strength:
Complete 4 rounds of the following working for 20 seconds at each station with 35 seconds rest between stations –
Station 1: Barbell reverse lunges
Station 2: Barbell or dumbbell shoulder to overhead (press, push press etc.)
Station 3: Hang power cleans
Metabolic Conditioning:
Complete 5 rounds of the following for time –
12 Thrusters
100 Jump ropes
Complete as many rounds and reps as possible in 8 minutes of –
16 Kettlebell swings
8 Burpees
Beginner
Strength:
Complete 4 rounds of the following working for 20 seconds at each station with 35 seconds rest between stations –
Station 1: Reverse lunges or split squats
Station 2: Alternating dumbbell presses
Station 3: Kettlebell high pulls
Metabolic Conditioning:
Complete 5 rounds of the following for time –
8 Dumbbell thrusters
50 Jump ropes
Complete as many rounds and reps as possible in 8 minutes of –
12 Swings
4 Plyo-box burpees
