Intermediate
Power:
Every 80 sec for 6 Rounds –
4 Tall box jumps
Strength:
Inverse Tabata A –
Sumo deadlifts
Supinated pull-ups
Inverse Tabata B –
Push press
Hollow body rocks
Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals. Alternate between the two exercises so that you complete 4 sets of each. Rest 3 minutes between Tabatas.
Metabolic Conditioning:
4 Rounds –
10 Burpees
20 Mountain climbers / side
25 Kettlebell swings
20 Oblique mountain climbers / side
1/3 Mile run
Beginner
Power:
Every 80 sec for 6 Rounds –
3 Tall box jumps
Strength:
Inverse Tabata A –
Kettlebell deadlifts
Supinated pull-ups
Inverse Tabata B –
Push press
Hollow body rocks
Inverse Tabata is comprised of 10 seconds of work followed by 20 seconds of rest for 8 intervals. Alternate between the two exercises so that you complete 4 sets of each. Rest 3 minutes between Tabatas.
Metabolic Conditioning:
3 Rounds –
10 Burpees
20 Mountain climbers / side
25 Kettlebell swings
20 Oblique mountain climbers / side
1/3 Mile run
