Intermediate
Strength:
5 rounds –
3 Back squats @ 75 – 80%
8 Supine med-ball leg curls
Muscular Endurance:
10 Min AMRAP –
12 Kettlebell swings
10 Lateral box-overs (5 / side)
Metabolic Conditioning:
Complete 4 rounds of the following –
20 Squats
15 High knees / side
10 Sprints (30 ft = 1)
Rest x 2 minutes
*Time your rounds individually completing each round as quickly as possible. Rest 2 minutes between rounds.
Mobility:
Bar hang x accumulate 60 sec
Shoulder pushback x 90 sec / side
Towel stretch x 90 sec / side
Beginner
Strength:
5 rounds –
6 Goblet squats
8 Weighted hip bridges
Muscular Endurance:
10 Min AMRAP –
10 Kettlebell swings
10 Lateral plate-overs (5 / side)
Metabolic Conditioning:
Complete 4 rounds of the following –
15 Squats
10 High knee march / side
6 Runs (30 ft = 1)
Rest x 2 minutes
*Time your rounds individually completing each round as quickly as possible. Rest 2 minutes between rounds.
Mobility:
Bar hang x accumulate 60 sec
Shoulder pushback x 90 sec / side
Towel stretch x 90 sec / side
