Intermediate
Strength:
4 rounds –
6 Bulgarian split squats / side @ 1111
6 Floor presses @2111
Muscular Endurance:
Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –
Station 1: Goblet squats
Station 2: Suitcase carry (right)
Station 3: Banded lat push-downs
Station 4: Suitcase carry (left)
Metabolic Conditioning:
5 Rounds –
Walking kettlebell lunges x 60 ft
12 Burpees
Beginner
Strength:
4 rounds –
6 Split squats / side @ 1111
6 Dumbbell floor presses @2111
Muscular Endurance:
Complete 4 rounds of the following working for 20 seconds at each station with 30 seconds rest between stations –
Station 1: Goblet squats
Station 2: Suitcase carry (right)
Station 3: Banded lat push-downs
Station 4: Suitcase carry (left)
Metabolic Conditioning:
5 Rounds –
Walking lunges x 60 ft
8 Plyo-box burpees
