Intermediate
Strength:
5 Rounds –
6 Front squats @2211
Rest x 45 sec
Muscular Endurance:
Every 2 min 30 sec for 10 min (4 rounds) –
8 Triceps push-ups
8 Band pull-aparts
6 Single leg hip bridges / side
8 Hollow body rocks
Metabolic Conditioning:
Ascending burpee EMOM –
Begin by completing 4 burpees the first minute. Add one burpee each consecutive minute until you can no longer complete them within the minute.
*Your score will be number of burpees you completed on your last successful round
Beginner
Strength:
5 Rounds –
6 Goblet squats @2211
Rest x 45 sec
Muscular Endurance:
Every 2 min 30 sec for 10 min (4 rounds) –
8 Triceps push-ups from the knees
8 Band pull-aparts
10 Hip bridges
8 Hollow body rocks
Metabolic Conditioning:
Ascending burpee EMOM –
Begin by completing 4 burpees the first minute. Add one burpee each consecutive minute until you can no longer complete them within the minute.
*Your score will be number of burpees you completed on your last successful round
