Intermediate
Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated barbell rows x 8 reps @ 2111
Station 2 – Dumbbell death march x 20 steps @ 2011
Station 3 – Handstand hold x 60 seconds
Metabolic Conditioning:
Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –
Station 1: Sumo deadlift high pulls
Station 2: Pull-ups
Station 3: Cross touches
Station 4: Lateral box overs
Station 5: Sit-ups
Mobility:
Banded pull-up bar hip stretch x 90 sec / side
Beginner
Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Supinated barbell rows x 8 reps @ 2111
Station 2 – Dumbbell death march x 20 steps @ 2011
Station 3 – Plyo box pike x 60 seconds
Metabolic Conditioning:
Complete 3 rounds of the following, working for 45 seconds at each station with 20 sec rest between stations –
Station 1: Sumo deadlift high pulls
Station 2: Inverted rows
Station 3: Rotational sit-ups
Station 4: Lateral box overs
Station 5: Sit-ups
Mobility:
Banded pull-up bar hip stretch x 90 sec / side
