Intermediate
Strength:
Romanian deadlift –
5 x 6 @ 40%
Muscular endurance:
7 rounds of 4 reps each of –
Barbell rollout
Kneeling clean and press
Hip jump
Metabolic conditioning:
Double kettlebell circuit:
Complete the following reps for each movement for time –
2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Double kettlebell squat clean
Double kettlebell push press
Double kettlebell swing
Double kettlebell front squat
Beginner
Strength:
Romanian kettlebell deadlift –
5 x 6
Muscular endurance:
7 rounds of 4 reps each of –
Barbell rollout
Kneeling muscle clean and press
Hip jump
Metabolic conditioning:
Double kettlebell circuit:
Complete the following reps for each movement for time –
2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Double kettlebell power clean
Double kettlebell press
Double kettlebell swing
Double kettlebell front squat
