Intermediate
Strength:
Complete the following every 2 minutes for 12 minutes (6 sets):
8 Kettlebell push presses
Kettlebell lunge matrix x 4 steps per leg (forward, lateral, reverse, bowler)
4 Kettlebell squat jumps
Muscular Endurance:
2 sets:
6 Alternating curls / side
6 One arm rows / side
4 Alternating curls / side
4 One arm rows / side
2 Alternating curls / side
2 One arm rows / side
Rest 90 seconds between sets
Metabolic Conditioning:
Complete 3-4 rounds of the following individually for times –
Overhead sandbag carry x 20 meters
Front sandbag carry x 40 meters
Sandbag broad jumps x 10 meters
Back sandbag carry x 40 meters
Run to the starting point, then back to your sandbag
Carry the sandbag back to the starting position
Beginner
Strength:
Complete the following every 2 minutes for 12 minutes (6 sets):
8 dumbbell push presses
Lunge matrix x 4 steps per leg (forward, reverse, forward, reverse)
8 Squat jumps
Muscular Endurance:
2 sets:
6 Alternating curls / side
6 One arm rows / side
4 Alternating curls / side
4 One arm rows / side
2 Alternating curls / side
2 One arm rows / side
Rest 90 seconds between sets
Metabolic Conditioning:
Complete 3-4 rounds of the following individually for times –
Overhead med-ball carry x 20 meters
Front med-ball carry x 40 meters
Med-ball bunny hops x 10 meters
Back med-ball carry x 40 meters
Run to the starting point and back to your med-ball
Carry the med-ball back to the starting position
