There will be an alternate strength for you if you already completed your press 1RM test!
Intermediate
Strength:
Find your overhead strict press one-rep max!
Muscular Endurance:
Every 90 seconds, for 18 minutes (3 sets of each):
8 Front squats @ 21X1
8 Hanging med ball hamstring curls @ 2111
12 Heavy American kettlebell swings
Plank x 45-60 seconds
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –
Station 1: Sit-ups
Station 2: Mountain climbers
Station 3: Lunges
Station 4: Sprints
Beginner
Strength:
Find your overhead strict press five-rep max!
Muscular Endurance:
Every 90 seconds, for 18 minutes (3 sets of each):
8 Goblet squats @ 21X1
8 Hip bridges @ 2112
12 Russian kettlebell swings
Plank x 30 – 45 seconds
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –
Station 1: Sit-ups
Station 2: Mountain climbers on plyo-box
Station 3: Split squats
Station 4: Jog
