Intermediate
Strength:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – 6 Single leg deadlifts / side
Station 2 – 8 L-seated dumbbell presses / side @ 2111
Station 3 – 8 Dips
Metabolic Conditioning:
8 Min AMRAP –
6 Tire flips
10 Tuck jumps
14 Grasshoppers / side
6 Min AMRAP –
6 Toes to bar
12 Kettlebell swings
Core:
4 Min AMRAP –
8 Russian twists / side
8 Flutter kicks / side
Beginner
Strength:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – 6 Single leg deadlifts / side
Station 2 – 8 L-seated dumbbell presses / side
Station 3 – 8 Triceps push-ups
Metabolic Conditioning:
8 Min AMRAP –
6 Tire flips
10 Tall jumps
14 Oblique mountain climbers / side
6 Min AMRAP –
6 Reverse crunches
12 Kettlebell swings
Core:
4 Min AMRAP –
8 Russian twists / side
8 Flutter kicks / side
