Intermediate
Strength:
Every 90 seconds for 18 minutes (4 rounds each) –
8 Sumo deadlifts @2111
8 Inverted rows @ 2111
8 Floor presses @ 2111
10 Hollow body rocks
Metabolic Conditioning:
5 Rounds –
12 Burpee box jump overs
Walking kettlebell lunges x 60 ft
Finisher:
3 Rounds –
Jumping jacks x 30 sec
Rest x 15 sec
Mountain climbers x 30 sec
Rest x 15 sec
Bear crawl x 30 sec
Rest x 15 sec
Beginner
Strength:
Every 90 seconds for 18 minutes (4 rounds each) –
8 Kettlebell sumo deadlifts @2111
8 Inverted rows @ 2111
8 Strict push-ups @ 2111
10 Hollow body rocks
Metabolic Conditioning:
5 Rounds –
12 Burpee box step overs
Walking kettlebell lunges x 60 ft
Finisher:
3 Rounds –
Jumping jacks x 30 sec
Rest x 15 sec
Mountain climbers x 30 sec
Rest x 15 sec
Bear crawl x 30 sec
Rest x 15 sec
