Intermediate
Strength:
5 Rounds –
5 Barbell squats @ 65%
6 Pull-up negatives
7 Inchworm walkouts
Muscular Endurance:
Every 2 min 30 sec for 10 minutes (4 Rounds) –
12 Push-ups (6 triceps push-ups / 6 wide push-ups)
12 Walking goblet lunges (6 / side)
12 Dumbbell or kettlebell chops (6 / side)
12 Leg raises
Metabolic Conditioning:
4 Rounds –
Jump rope x 30 seconds
Rest x 15 sec
Mountain climbers x 30 seconds
Rest x 15 sec
High knees x 30 sec
Rest x 15 sec
Flutter kicks x 30 sec
Rest x 90 seconds
Beginner
Strength:
5 Rounds –
7 Barbell squats
7 Inverted rows
7 Inchworm walkouts
Muscular Endurance:
Every 2 min 30 sec for 10 minutes (4 Rounds) –
8 Push-ups
12 Walking lunges (6 / side)
12 Dumbbell or kettlebell chops (6 / side)
12 Leg raises
Metabolic Conditioning:
4 Rounds –
Jump rope x 30 seconds
Rest x 15 sec
Mountain climbers x 30 seconds
Rest x 15 sec
High knees x 30 sec
Rest x 15 sec
Flutter kicks x 30 sec
Rest x 90 seconds
