Intermediate
Strength:
One arm row –
4 x 8 / side @ 25%
Muscular endurance:
4 Rounds –
8 Deadlifts
8 Hollow body chest presses
Core:
3 Rounds –
8 Side plank to lateral crunch / side
6 Handstand cross touches / side
Metabolic conditioning:
Sprint x 12 sec and record distance traveled
Rest x 25 sec
Repeat for as many rounds as possible at the recorded distance. Stop once you can no longer reach your original distance within the 12 sec.
Beginner
Strength:
One arm row –
4 x 8 / side @ 25%
Muscular endurance:
4 Rounds –
8 Deadlifts
8 Hollow body chest presses
Core:
3 Rounds –
8 Lateral crunches / side
6 Cross touches / side
Metabolic conditioning:
Sprint x 12 sec and record distance traveled
Rest x 25 sec
Repeat for as many rounds as possible at the recorded distance. Stop once you can no longer reach your original distance within the 12 sec.
