Intermediate
20 Chest press shoulder press
8 Hip circles / direction
Strength:
4 Rounds –
4 Kettlebell step-ups / side
4 Floor presses @ 70%
Muscular Endurance:
Complete the following EMOM for 12 minutes (3 rounds):
Bulgarian split squat jumps (left) x 30 sec
One arm rows (left) x 30 sec
Bulgarian split squat jumps (right) x 30 sec
One arm rows (right) x 30 sec
Metabolic Conditioning:
Complete 4 rounds individually for reps –
Burpees x 25 sec
Atomic sit-ups x 25 sec
Med –ball slams x 25 sec
Rest x 90 sec
Mobility:
Complete the barbell shoulder push-back stretch for 45 seconds on each side
Complete the deep squat stretch for 2 minutes
Beginner
20 Chest press shoulder press
8 Hip circles / direction
Strength:
4 Rounds –
4 Kettlebell step-ups / side
6 Strict push-ups
Muscular Endurance:
Complete the following EMOM for 12 minutes (3 rounds):
Split squats (left) x 30 sec
One arm rows (left) x 30 sec
Split squats (right) x 30 sec
One arm rows (right) x 30 sec
Metabolic Conditioning:
Complete 4 rounds individually for reps –
Burpees x 25 sec
Sit-ups x 25 sec
Med –ball slams x 25 sec
Rest x 90 sec
Mobility:
Complete the barbell shoulder push-back stretch for 45 seconds on each side
Complete the deep squat stretch for 2 minutes
