Intermediate
Strength:
Press –
5 x 5 @ 65%
Metabolic Conditioning:
Partner workout:
4 Rounds for max reps –
60 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Squats
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds*One partner rests and motivates while the other partner works. Partners switch every minute.
Core:
4 Rounds –
25 Seconds hollow body
25 Seconds rest
Beginner
Strength:
Press –
5 x 8 @ 65%
Metabolic Conditioning:
Partner workout:
4 Rounds for max reps –
60 seconds of Kettlebell Swings
Rest 60 seconds
60 seconds of Squats
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds
*One partner rests and motivates while the other partner works. Partners switch every minute.
Core:
4 Rounds –
20 Seconds hollow body
25 Seconds rest
