Intermediate
Strength:
3 Rounds –
6 Floor presses @ 60%
4 Pull-up negatives
Muscular Endurance:
Complete the following every 4 minutes for 12 minutes (3 sets):
12 Front squats
12 Inverted sit-ups
12 Banded lat pull-downs
Metabolic Conditioning:
4 Rounds –
10 Burpees
15 Med ball slams
Weighted run x 150 meters
Mobility:
Complete the door frame stretch for 45 seconds on each side
Complete the banded lat stretch for 45 seconds on each side
Beginner
Strength:
3 Rounds –
6 Floor presses
4 Ring assisted pull-ups
Muscular Endurance:
Complete the following every 4 minutes for 12 minutes (3 sets):
12 Goblet squats
12 Inverted sit-ups
12 Banded lat pull-downs
Metabolic Conditioning:
4 Rounds –
8 Plyo-box burpees
15 Med ball slams
Jog x 150 meters
Mobility:
Complete the door frame stretch for 45 seconds on each side
Complete the banded lat stretch for 45 seconds on each side
