May 06, 2019
0
Intermediate
Strength:
Every 90 seconds for 18 minutes (4 sets):
5 Lateral step ups / side
15 Banded glute pull-throughs
8 Narrow floor presses
Metabolic Conditioning:
Complete 4 rounds individually for times –
10 Burpees
15 Russian kettlebell swings
20 High knees / side
Rest 2 min 30 sec between rounds
Beginner
Strength:
Every 90 seconds for 18 minutes (4 sets):
5 Lateral step ups / side
15 Banded glute pull-throughs
8 Dumbbell narrow floor presses
Metabolic Conditioning:
Complete 4 rounds individually for times –
8 Burpees
15 Russian kettlebell swings
15 High knees / side
Rest 2 min 30 sec between rounds
