Intermediate
Strength:
Every minute on the minute for 8 Minutes –
Odds: 2 Turkish get ups (left side)
Evens: 2 Turkish get ups (right side)
Muscular Endurance:
4 Rounds –
Pull-up hold x 14 sec
Handstand x 20 sec
Side plank x 25 sec
Superman x 15 sec
Side plank x 25 sec
Metabolic Conditioning:
10 Rounds –
6 Pull-ups
10 Push-ups
14 American kettlebell swings (heavy)
Beginner
Strength:
Every minute on the minute for 8 Minutes –
Odds: 3 Half Turkish get ups (left side)
Evens: 3 Half Turkish get ups (right side)
Muscular Endurance:
4 Rounds –
Inverted row hold x 14 sec
Plyo-box pike x 20 sec
Side plank on box x 20 sec
Superman x 15 sec
Side plank on box x 20 sec
Metabolic Conditioning:
10 Rounds –
5 Inverted rows
8 Push-ups from knees
10 Russian kettlebell swings
