Intermediate
Strength:
4 Rounds –
5 Deadlifts @ 32X1
5 Supinated strict pull-ups @ 21X1
12 Reverse snow angels @ 2020
12 Hollow rocks
Muscular Endurance:
5 Rounds –
Handstand x 20 sec
Wall sit x 25 sec
Plank x 30 sec
Metabolic Conditioning:
Complete 3 rounds, 40 sec at each station –
Dumbbell ground to overhead
Box jump
Squat thrust
Double unders
*The goal is to accumulate as many reps as possible throughout each round. Rest 15 sec between stations.
Shred finisher:
3 Rounds –
Scissor crunches x 16 sec
Rest x 10 sec
Bicycles x 16 sec
Rest x 10 sec
Beginner
Strength:
4 Rounds –
6 Kettlebell deadlifts
6 Supinated inverted rows
12 Reverse snow angels
10 Hollow rocks
Muscular Endurance:
5 Rounds –
Plyo-box pike x 20 sec
Wall sit x 25 sec
Plank x 30 sec
Metabolic Conditioning:
Complete 3 rounds, 40 sec at each station –
Dumbbell ground to overhead
Box jump
Squat thrust
Double unders
*The goal is to accumulate as many reps as possible throughout each round. Rest 15 sec between stations.
Shred finisher:
3 Rounds –
Scissor crunches x 16 sec
Rest x 10 sec
Bicycles x 16 sec
Rest x 10 sec
