Intermediate
Strength:
Back box squat –
2 x 5 @ 65%
2 x 4 @ 75%
2 x 3 @ 85%
Metabolic Conditioining:
15 Minute AMRAP –
12 Deadlifts
12 Cleans
12 Toes to bar
*You may utilize any type of clean to move the bar from the floor to your shoulders (power, squat, etc.).
Core:
3 Rounds –
Windshield wipers x 20 seconds
15 Seconds rest
Flutter kicks x 20 seconds
15 Seconds rest
Cross touches x 20 seconds
15 Seconds rest
Plank hip raises x 20 seconds
15 Seconds rest
Beginner
Strength:
Back box squat –
3 x 6 @ 55%
3 x 4 @ 70%
Metabolic Conditioining:
15 Minute AMRAP –
12 Kettlebell deadlifts
12 Upright rows
12 Knees to bar
Core:
3 Rounds –
Windshield wipers x 20 seconds
15 Seconds rest
Flutter kicks x 20 seconds
15 Seconds rest
Cross touches x 20 seconds
15 Seconds rest
Plank hip raises x 20 seconds
15 Seconds rest
