Intermediate
Strength:
4 Rounds –
8 Bulgarian split squats / side
8 One arm rows / side
8 Supinated inverted rows
*Complete bandless supinated pull-ups if you are able
Muscular Endurance:
5 Rounds –
Superman hold x 12 sec
Hip bridge hold x 20 sec
Side plank x 20 sec / side
Rest x 30 – 40 sec
Metabolic Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-arm dumbbell push presses
10 Right-arm dumbbell push presses
15 Med ball squat jumps
20 V-ups
Beginner
Strength:
4 Rounds –
8 Split squats / side with goblet hold
8 One arm rows / side
8 Supinated inverted rows
Muscular Endurance:
5 Rounds –
Superman hold x 12 sec
Hip bridge hold x 20 sec
Side plank x 20 sec / side
Rest x 30 – 40 sec
Metabolic Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
10 Left-arm dumbbell push presses
10 Right-arm dumbbell push presses
15 Med ball squat jumps
20 Lying leg extensions
