Intermediate
Strength:
4 Rounds –
4 Kettlebell lunges / side
4 Push-jerks @ 75%
Muscular Endurance:
EMOM for 9 minutes –
Banded lat push-downs x 40 sec
Band pull-aparts x 40 sec
Weighted hip bridges x 40 sec
Metabolic Conditioning:
Complete 5 Rounds of the following individually for times –
10 Squat thrust box-overs
15 Med ball slams
80 Jump ropes
Rest x 90 sec
Beginner
Strength:
4 Rounds –
4 Kettlebell split squats / side
4 Dumbbell push-presses @ 75%
Muscular Endurance:
EMOM for 9 minutes –
Banded lat push-downs x 30 sec
Band pull-aparts x 30 sec
Weighted hip bridges x 40 sec
Metabolic Conditioning:
Complete 5 Rounds of the following individually for times –
8 Squat thrust box step-ups (squat thrust, step-up left, step-up right)
10 Med ball slams
40 Jump ropes
Rest x 90 sec
