Intermediate
Strength:
3 Rounds –
10 Barbell squats
8 One arm rows / side
Muscular Endurance:
Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations.
Station 1: Landmine tight twists
Station 2: Plank lateral rollouts
Station 3: Plank heaves
Station 4: Push away press (switch sides at 20 sec)
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Battle rope slams
Station 2: Bicycles
Station 3: Sprints
Mobility:
Chest stretch x 90 sec / side
Beginner
Strength:
3 Rounds –
12 Goblet squats
8 One arm rows / side
Muscular Endurance:
Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations.
Station 1: Chops (switch sides at 20 sec)
Station 2: Plank to T
Station 3: Kettlebell crossovers
Station 4: Hollow body rocks
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Battle rope slams
Station 2: Bicycles
Station 3: Jog
Mobility:
Chest stretch x 90 sec / side
