Intermediate
Strength:
Every 2 min for 7 rounds:
2 One arm snatch / side
Muscular Endurance:
4 Rounds –
5 Pull-ups (add weight if needed)
5 Triceps extensions
3 Step ups / side
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Wall balls
V-ups
Box jumps
Kettlebell swings
* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
Beginner
Strength:
Every 2 min for 7 rounds:
3 One arm snatch / side
Muscular Endurance:
4 Rounds –
5 Pull-ups (add weight if needed)
5 Triceps extensions
3 Step ups / side
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Wall balls
V-ups
Box jumps
Kettlebell swings
* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
