Intermediate
Strength:
4 Rounds –
6 Supinated pull-ups @ 2111
6 Tempo push-ups @ 2111
6 Barbell rows @ 2111
6 Supine med ball leg curls @ 2111
Metabolic Conditioning:
Complete the following for time –
40 Kettlebell swings
40 Squat thrusts
40 Battle rope hip tosses (20 / side)
40 Toes to bar
40 Battle rope hip tosses (20 / side)
40 Squat thrusts
40 Kettlebell swings
Mobility:
Deep squat stretch x 3 min
Beginner
Strength:
4 Rounds –
6 Supinated inverted rows @ 2111
6 Strict push-ups
6 Barbell rows @ 2111
6 Supine med ball leg curls
Metabolic Conditioning:
Complete the following for time –
40 Kettlebell swings
40 Squat thrusts
40 Battle rope hip tosses (20 / side)
40 Knees to bar
40 Battle rope hip tosses (20 / side)
40 Squat thrusts
40 Kettlebell swings
Mobility:
Deep squat stretch x 3 min
