Intermediate
Strength:
In teams of two, alternating full rounds, complete five rounds each of:
16 Single arm kettlebell push press (8 / side)
16 One arm kettlebell swings (8 / side)
16 Alternating reverse goblet lunges (8 / side)
Muscular Endurance:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Reverse snow angels (slow & controlled) x 60 sec
Station 2 – Side plank (Left Side) x 60 sec
Station 3 – Band pull-aparts x 60 sec
Station 4 – Side plank (right side) x 60 sec
Metabolic Conditioning:
6 Rounds –
Sprint x 16 sec
Rest x 44 sec
Beginner
Strength:
In teams of two, alternating full rounds, complete five rounds each of:
16 Single arm kettlebell push press (8 / side)
16 One arm kettlebell swings (8 / side)
16 Alternating reverse goblet lunges (8 / side)
Muscular Endurance:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – Reverse snow angels (slow & controlled) x 60 sec
Station 2 – Side plank (Left Side) x 60 sec
Station 3 – Band pull-aparts x 60 sec
Station 4 – Side plank (right side) x 60 sec
Metabolic Conditioning:
6 Rounds –
Sprint x 16 sec
Rest x 44 sec
