Intermediate
Find your back squat one-rep max max!
OR, complete the following if you have already found your maxes:
3 Rounds –
12 Dumbbell floor presses
12 Ring assisted pull-ups or inverted rows
12 Pallof presses / side
4 Rounds –
20 Dumbbell cleans
20 Cross-body climbers / side
30 Kettlebell swings
20 Oblique climbers / side
40 High knees
20 Mountain climbers / side
Complete 4 rounds of the following working for 30 seconds at each station –
Station 1: Reach to the sky sit-ups
Station 2: Reverse crunches
Station 3: Hollow body rocks
Beginner
Find your back squat three-rep max max!
OR, complete the following if you have already found your maxes:
3 Rounds –
12 Dumbbell floor presses
12 Inverted rows
12 Pallof presses / side
4 Rounds –
20 Kettlebell swings
20 Cross-body climbers / side
30 Kettlebell swings
20 Oblique climbers / side
40 High knees
20 Mountain climbers / side
Complete 4 rounds of the following working for 30 seconds at each station –
Station 1: Reach to the sky sit-ups
Station 2: Leg raises
Station 3: Hollow body
