Intermediate
Strength:
Complete the following every 75 sec for 8 Rounds –
2 Turkish get ups
*Complete both get ups on the same side. Switch sides each round.
Metabolic Conditioning:
Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –
Station 1: Dumbbell thrusters
Station 2: Kettlebell deadlifts
Station 3: Sit-ups
Station 4: Pull-ups
Station 5: Weighted Russian twists
Mobility:
Pull-up bar banded hip stretch x 90 sec / side
Barbell reach back stretch x 90 sec
Beginner
Strength:
Complete the following every 75 sec for 8 Rounds –
4 Half Turkish get ups
*Complete all get ups on the same side. Switch sides each round.
Metabolic Conditioning:
Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –
Station 1: Dumbbell thrusters
Station 2: Kettlebell deadlifts
Station 3: Sit-ups
Station 4: Inverted rows
Station 5: Russian twists
Mobility:
Pull-up bar banded hip stretch x 90 sec / side
Barbell reach back stretch x 90 sec
