Intermediate
Strength:
Floor press –
4 x 8 @ 60%
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Kettlebell cleans
Sit-ups
Box jump overs
Battle rope slams
Sprints (30ft = 1)
* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
Core:
3 Rounds –
Leg raises x 20 sec
Rest x 10 sec
Russian twists x 20 sec
Rest x 10 sec
Knee to elbow from high plank x 20 sec
Rest x 10 sec
Scissor kicks x 20 sec
Rest x 10 sec
Beginner
Strength:
Floor press –
4 x 8 @ 60%
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Kettlebell high pull
Sit-ups
Box jump overs
Battle rope slams
Sprints (30ft = 1)
* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
Core:
3 Rounds –
Leg raises x 20 sec
Rest x 10 sec
Russian twists x 20 sec
Rest x 10 sec
Knee to elbow from high plank x 20 sec
Rest x 10 sec
Scissor kicks x 20 sec
Rest x 10 sec
