Intermediate
Strength:
5 Rounds –
5 Deadlifts
12 Dumbbell internal rotations / side
*Complete just 3 sets of the internal rotations
Metabolic Conditioning:
Every 2 minutes, for 32 minutes (4 sets) –
Station 1: 20 Seated resistance band rows
Station 2: Walking kettlebell lunges x 60 feet
Station 3: 120 Jump ropes
Station 4: 15 squat thrust box jump overs
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
Beginner
Strength:
5 Rounds –
8 Kettlebell deadlfits
12 Dumbbell internal rotations / side
*Complete just 3 sets of the internal rotations
Metabolic Conditioning:
Every 2 minutes, for 32 minutes (4 sets) –
Station 1: 20 Seated resistance band rows
Station 2: Walking lunges x 60 feet
Station 3: 70 Jump ropes
Station 4: 10 squat thrust box step overs
Core:
5 Rounds –
Plank x 25 sec
Rest x 35 sec
