Intermediate
Find your overhead press one-rep max and reverse lunge 3-rep max!
OR, complete the following if you have already found your maxes:
3 Rounds –
12 Goblet squats
12 Supinated barbell rows
12 Reverse crunches
Complete the following for time –
90 Jumping jacks
80 High knees / side
70 Crunches
60 Single leg hip bridges (30 / side)
50 Squat thrusts
40 Dumbbell chops (20 / side)
30 Inverted rows
20 Lateral box overs / side
10 Pike jumps
Rest, then… complete one round of Tabata jump rope:
8 Rounds –
Jump rope x 20 sec
Rest x 10 sec
Immediately followed by…
Accumulate 3 minutes planking
Beginner
Find your overhead press three-rep max and reverse lunge 5-rep max!
OR, complete the following if you have already found your maxes:
3 Rounds –
12 Goblet squats
12 Ring rows
12 Reverse crunches with bent knees
Complete the following for time –
60 Jumping jacks
50 High knees / side
40 Crunches
35 Hip bridges
30 Squat thrusts
25 Inverted rows
20 Dumbbell chops / side
15 Lateral plate overs / side
10 Pike jumps
Rest, then… complete one round of Tabata jump rope:
8 Rounds –
Jump rope x 20 sec
Rest x 10 sec
Immediately followed by…
Accumulate 2 minutes planking
