Intermediate
Strength:
4 Rounds –
8 Bulgarian split squats / side
8 Supinated bar rows
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Chair pose x 20 sec
Handstand x 15 sec
Side plank x 25 sec / side
Metabolic Conditioning:
Complete 4 rounds of the following, working for 40 seconds at each station with 15 sec rest between stations –
Station 1: Burpees
Station 2: Flutter kicks
Station 3: Med ball slams
Beginner
Strength:
4 Rounds –
8 Goblet split squats / side
8 Supinated bar rows
Muscular Endurance:
4 Rounds –
Inverted row hold x 12 sec
Chair pose x 20 sec
Plyo-box pike x 15 sec
Side plank x 15 sec / side
Metabolic Conditioning:
Complete 4 rounds of the following, working for 40 seconds at each station with 15 sec rest between stations –
Station 1: Burpees
Station 2: Flutter kicks
Station 3: Med ball slams
