Intermediate
Strength:
EMOM for 16 minutes (4 rounds) –
6 Good mornings
6 Strict presses
8 Supine med ball leg curls
8 Dips
Metabolic Conditioning:
5 Min AMRAP –
9 Thrusters
9 Burpees
Rest x 2:30
5 Min AMRAP –
7 Thrusters
7 Burpees
Rest x 2:30
5 Min AMRAP –
5 Thrusters
5 Burpees
Core:
4 Rounds –
Bicycles x 15 sec
Rest x 10 sec
Reverse crunches x 15 sec
Rest x 10 sec
Knee to elbow from plank x 15 sec (outside)
Rest x 10 sec
Beginner
Strength:
EMOM for 16 minutes (4 rounds) –
6 Good mornings
6 Dumbbell strict presses
8 Weighted hip bridges
8 Banded triceps extensions
Metabolic Conditioning:
5 Min AMRAP –
9 Dumbbell thrusters
9 Burpees
Rest x 2:30
5 Min AMRAP –
7 Dumbbell thrusters
7 Burpees
Rest x 2:30
5 Min AMRAP –
5 Dumbbell thrusters
5 Burpees
Core:
4 Rounds –
Bicycles x 15 sec
Rest x 10 sec
Crunches x 15 sec
Rest x 10 sec
Knee to elbow from plank x 15 sec (outside)
Rest x 10 sec
