Intermediate
2 Rounds –
15 Face pulls
Dynamic chest stretch x 8
Thread the needle x 5 / side
4 Bottoms up kettlebell presses / side
Strength:
Complete the following every 2 minutes for 18 minutes (3 sets):
6 – 8 Alternating dumbbell floor presses / side @ 20X1
6 – 8 One arm landmine rows / side @ 2111
Hollow body rocks x 60 sec
Muscular Endurance:
Complete 3 rounds for time –
18 Push-presses (using a bar or dumbbells)
18 V–ups
18 Push-ups
Work at a pace that challenges you but allows you to continue moving throughout the 3 rounds taking little rest.
Metabolic Conditioning:
Complete 3 rounds for time –
25 Kettlebell swings
15 Burpees
Speed ladder squat jumps x 1 lap
Mobility:
Complete the towel stretch for 40 seconds on each side
Complete the pec minor door frame stretch for 40 seconds on each side
Beginner
2 Rounds –
15 Face pulls
Dynamic chest stretch x 8
Thread the needle x 5 / side
4 Bottoms up kettlebell presses / side
Strength:
Complete the following every 2 minutes for 18 minutes (3 sets):
8 – 10 Alternating dumbbell floor presses / side
8 – 10 One arm rows / side
Hollow body rocks x 40 sec
Muscular Endurance:
Complete 3 rounds not for time –
18 Dumbbell push-presses
18 Leg raises
18 Push-ups on plyo-box
Work at a pace that allows you to continue moving throughout the 3 rounds taking little rest.
Metabolic Conditioning:
Complete 3 rounds for time –
25 Kettlebell swings
15 Squat thrusts
20 Step-ups (10 / side)
Mobility:
Complete the towel stretch for 40 seconds on each side
Complete the pec minor door frame stretch for 40 seconds on each side
