Intermediate
Strength:
Choose a one-rep max to make up or re-test
OR
Every 2 minutes for 20 minutes (5 sets of each):
Station 1: 4 Barbell lunges / side
Station 2: 1 Strict press, 2 Push-presses, 3 Push-jerks
Metabolic Conditioning:
Complete 3 rounds of the following working for 1 minute at each station with 15 seconds rest between stations –
Station 1: One arm snatches
Station 2: Lateral box overs
Station 3: Kettlebell swings
Station 4: Plank to T
Count your total reps each round trying to maintain a high score for each of the three rounds.
Beginner
Strength:
Choose a one-rep max to make up or re-test
OR
Every 2 minutes for 20 minutes (5 sets of each):
Station 1: 5 Walking kettlebell lunges / side
Station 2: 1 Dumbbell strict press, 2 Dumbbell push-presses, 3 Dumbbell push-jerks
Metabolic Conditioning:
Complete 3 rounds of the following working for 1 minute at each station with 15 seconds rest between stations –
Station 1: One arm muscle snatches
Station 2: Lateral box step-overs
Station 3: Kettlebell swings
Station 4: Plank to T on plyo-box
