Intermediate
2 Rounds –
12 Dislocates
4 Bottoms up kettlebell presses / side
10 Banded overhead squats
Strength:
Complete the following every 2 minutes for 8 minutes:
4 Hang power snatches
Advanced complete 2 snatches
Muscular Endurance:
4 Rounds –
Handstand hold x 15 sec
Feet elevated side plank x 20 sec / side
Pull-up hold x 12 sec
Weighted hip bridge hold x 15 sec
Metabolic Conditioning:
10 Min AMRAP –
4 Kettlebell crossovers / side
8 Box jumps
12 American kettlebell swings
Mobility:
Complete the wide-leg forward fold pose for 45 seconds
Complete a 60-second bar hang. Accumulate if necessary
Beginner
2 Rounds –
12 Dislocates
4 Bottoms up kettlebell presses / side
10 Face pulls
Strength:
Complete the following every 2 minutes for 8 minutes:
5 One arm snatches / side
Muscular Endurance:
4 Rounds –
Plyo-box pike x 15 sec
Side plank x 20 sec / side
Ring assisted pull-up hold x 12 sec
Hip bridge hold x 15 sec
Metabolic Conditioning:
10 Min AMRAP –
4 Plank to T’s / side
8 Box jumps
12 Kettlebell swings
Mobility:
Complete the wide-leg forward fold pose for 45 seconds
Complete a 60-second bar hang. Accumulate if necessary
