Intermediate
Strength:
Every 90 seconds for 18 minutes (3 sets of each) –
8 Deadlifts @3111
8 Bar rows @ 2111
16 Banded lat pushdowns @ 1010
Muscular Endurance:
Every 2 minutes, for 12 minutes (2 sets) of –
Station 1: 8 – 10 Supinated ring rows @ 2111
Station 2: 12 Reverse snow angels @ 3030
Station 3: Hollow body hold x 45-60 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –
Station 1: Frog jumps
Station 2: Jump ropes
Station 3: High knees
Station 4: Hollow body rocks
Beginner
Strength:
Every 90 seconds for 18 minutes (3 sets of each) –
8 Kettlebell deadlifts @3111
8 Bar rows @ 2111
16 Banded lat pushdowns @ 1010
Muscular Endurance:
Every 2 minutes, for 12 minutes (2 sets) of –
Station 1: 8 – 10 Supinated ring rows @ 2111
Station 2: 12 Reverse snow angels @ 3030
Station 3: Hollow body hold x 30 – 45 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 10 seconds rest between stations –
Station 1: Frog jumps
Station 2: Jump ropes
Station 3: High knees
Station 4: Hollow body rocks
