Intermediate
Strength:
Every 90 seconds for 13.5 minutes (3 rounds) –
10 Barbell bulgarian split squats / side
10 Alternating dummbell floor presses / side
10 Alternating dumbbell rows / side
Muscular Endurance:
Complete 4 rounds with a partner –
6 Partner med ball atomic sit-ups
6 Lateral hollow body med ball throws / side
20 Core slams
Reverse plank x ALAP
Advanced complete front leaver instead of reverse plank
Metabolic Conditioning:
12 Min AMRAP –
10 Push-ups
10 Alternating one arm squat thrusts
100 Jump ropes
*Advanced complete 50 double unders
Beginner
Strength:
Every 90 seconds for 13.5 minutes (3 rounds) –
10 Barbell bulgarian split squats / side
10 Alternating dummbell floor presses / side
10 Alternating dumbbell rows / side
Muscular Endurance:
Complete 4 rounds with a partner –
6 Partner med ball atomic sit-ups
6 Lateral hollow body med ball throws / side
20 Core slams
Plank x ALAP
Metabolic Conditioning:
12 Min AMRAP –
8 Push-ups
10 Squat thrusts
75 Jump ropes
