Intermediate
Strength:
6 Rounds –
5 Kettlebell rows
8 Kettlebell front squats
5 Kettlebell push presses
8 Double kettlebell swings
Rest 1 min
Muscular Endurance:
3 Rounds –
6 Barbell rollouts
8 Good mornings
6 Side bends / side
Metabolic Conditioning:
Annie –
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).
Shred finisher:
Interval sprints
Beginner
Strength:
6 Rounds –
5 Dumbbell rows
8 Dumbbell front squats
5 Dumbbell push presses
12 Kettlebell swings
Rest 1 min
Muscular Endurance:
3 Rounds –
6 Inchworm walkouts
8 Good mornings
6 Side bends / side
Metabolic Conditioning:
Annie –
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 2) or jumping jacks if needed.
Shred finisher:
Interval sprints
