Intermediate
Strength:
5 Rounds –
5 Barbell squats
5 Pull-ups
5 One arm rows / side
Metabolic Conditioning:
Complete the following for time –
300 Jump ropes
40 Wall climbers
30 Box jumps
20 Push presses
300 Jump ropes
20 Push presses
30 Box jumps
40 Wall climbers
300 jump ropes
Core:
Hollow body x 40 sec
Rest x 30 sec
Hollow body x 30 sec
Rest x 20 sec
Hollow body x 20 sec
Rest x 10 sec
Hollow body x 10 sec
Beginner
Strength:
5 Rounds –
8 Barbell squats
8 Ring rows
8 One arm rows / side
Metabolic Conditioning:
Complete the following for time –
200 Jump ropes
40 Mountain climbers
50 Box step-ups
20 Dumbbell push presses
200 Jump ropes
20 Dumbbell push presses
50 Box step-ups
40 Mountain climbers
200 Jump ropes
Core:
Hollow body x 30 sec
Rest x 40 sec
Hollow body x 20 sec
Rest x 30 sec
Hollow body x 15 sec
Rest x 15 sec
Hollow body x 10 sec
