Intermediate
Strength:
4 Rounds –
6 Deadlifts @ 20X1
6 One arm dumbbell presses / side @ 2111
10 Alternating dumbbell reverse lunges / side
Metabolic Conditioning:
10 Minute AMRAP –
6 Dumbbell man makers
200 Jump ropes
Finisher:
Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Med ball Russian twists
Station 2: Med ball slams
Station 3: Med ball plank toe taps
Station 4: Med ball squat jumps
Beginner
Strength:
4 Rounds –
10 Kettlebell deadlifts @ 20X1
6 One arm dumbbell presses / side @ 2111
8 Alternating reverse lunges / side
Metabolic Conditioning:
10 Minute AMRAP –
6 Burpees
10 Dumbbell push presses
100 Jump ropes
Finisher:
Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Russian twists
Station 2: Med ball slams
Station 3: Plank toe taps
Station 4: Air squats
