January 07, 2019
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Intermediate
Strength:
3 Rounds –
12 Goblet squats
12 Inverted rows
12 Isometric floor presses (6 / side)
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Static lunge x 12 sec / side
Hip bridge hold x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
6 Rounds –
10 Push-ups
15 Sit-ups
15 American kettlebell Swings
20 Squats
Beginner
Strength:
3 Rounds –
12 Goblet squats
12 Inverted rows
12 Isometric floor presses (6 / side)
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Static lunge x 12 sec / side
Hip bridge hold x 20 sec
Hollow body x 20 sec
Metabolic Conditioning:
5 Rounds –
10 Push-ups from the knees
15 Crunches
15 Kettlebell Swings
15 Squats
