Intermediate
Strength:
Complete the following every 2 min for 5 rounds –
4 Turkish get ups (2 / side)
Muscular Endurance:
6 Rounds –
Supinated pull-up hold x 12 sec
Rest x 10 sec
Wall sit x 30 sec
Rest 25 sec
6 Rounds –
Handstand x 15 sec
Rest x 5 sec
Hollow body x 25 sec
Rest x 40 sec
Metabolic Conditioning:
6 Rounds –
8 Deadlifts (heavy)
30 Double unders
Mobility
Deep squat stretch x 2 min
Door frame chest stretch x 90 sec / side
Foam roll x 3 – 5 min
Beginner
Strength:
Complete the following every 2 min for 5 rounds –
8 Half Turkish get ups (4 / side)
Muscular Endurance:
6 Rounds –
Supinated pull-up hold x 10 sec
Rest x 10 sec
Wall sit x 20 sec
Rest 25 sec
6 Rounds –
Plyobox pike x 15 sec
Rest x 5 sec
Hollow body x 20 sec
Rest x 40 sec
Metabolic Conditioning:
6 Rounds –
8 Kettlebell deadlifts (heavy)
60 Jump ropes
Mobility
Deep squat stretch x 2 min
Door frame chest stretch x 90 sec / side
Foam roll x 3 – 5 min
