April 18, 2019
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Intermediate
Strength:
5 Rounds –
5 Deadlifts @70%
5 Push jerks @ 70%
Metabolic Conditioning:
100 Jumping jacks
100 Russian twists (50 / side)
80 Frog jumps
80 High knees (40 / side)
60 Kettlebell swings
50 Squat thrusts
40 Wall balls
30 Frog jumps
20 Kettlebell crossovers (10 / side)
10 Body busters
Beginner
Strength:
4 Rounds –
8 Deadlifts
8 Dumbbell push presses
Metabolic Conditioning:
80 Jumping jacks
60 Russian twists (50 / side)
60 Frog jumps
50 High knees (25 / side)
40 Kettlebell swings
20 Squat thrusts
20 Wall balls
20 Frog jumps
20 Kettlebell crossovers (10 / side)
10 Body busters
