Intermediate
Strength:
4 Rounds –
10 Deadlifts
8 T-bar rows
6 Supinated pull-ups
*complete 1-2 warm up sets prior to beginning round 1
Metabolic Conditioning:
Complete 4 rounds, working for 40 sec at each station with 25 sec rest between stations –
Station 1: Deadlifts
Station 2: Inchworm walkouts
Station 3: Power cleans
Station 4: Sprints
Station 5: Jump ropes
*The goal is to accumulate as many reps as possible throughout each round. Rest 2 minutes between rounds
Shred Finisher:
3 Rounds –
10 Russian twists / side
15 Mountain climbers / side
10 Bicycles / side
15 Crunches
Beginner
Strength:
4 Rounds –
10 Kettlebell deadlifts
8 T-bar rows
6 Supinated pull-ups
*complete 1-2 warm up sets prior to beginning round 1
Metabolic Conditioning:
Complete 4 rounds, working for 40 sec at each station with 25 sec rest between stations –
Station 1: Kettlebell deadlifts
Station 2: Inchworm walkouts
Station 3: Hanging kettlebell high pulls
Station 4: Sprints
Station 5: Jump ropes
*The goal is to accumulate as many reps as possible throughout each round. Rest 2 minutes between rounds
Shred Finisher:
3 Rounds –
8 Russian twists / side
12 Mountain climbers / side
8 Bicycles / side
12 Crunches
