Intermediate
Strength:
4 Rounds –
8 Front squats
8 Resistance band internal rotations / side
Muscular Endurance:
Complete the following every 75 seconds for 5 Rounds –
5 Hand release push-ups
6 Supinated bar rows
Advanced add weight to push-ups
Metabolic Conditioning:
Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Dumbbell thrusters
Station 2: Knees to bar
Station 3: Sprints (30 ft = 1 rep)
Advanced complete barbell thrusters and toes to bar
Mobility:
Deep squat stretch x 3 minutes
Beginner
Strength:
4 Rounds –
10 Goblet squats
8 Resistance band internal rotations / side
Muscular Endurance:
Complete the following every 75 seconds for 5 Rounds –
5 Push-up negatives
6 Supinated bar rows
Metabolic Conditioning:
Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Medicine ball thrusters
Station 2: Leg raises
Station 3: Run (30 ft = 1 rep)
Mobility:
Deep squat stretch x 3 minutes
