Intermediate
Strength:
Complete 2 sets of the following for max reps –
Supinated ring assisted pull-ups x 2 min
Alternating one arm snatches x 2 min
Cross touches x 2 min
Narrow push-ups x 2 min
Muscular Endurance:
EMOM for 20 minutes (5 sets):
8 Deadlifts or double kettlebell deadlifts
16 Walking kettlebell lunges
8 Hanging knee raises @2121
Plank x 40 seconds
Metabolic Conditioning:
Complete as many burpee box jumps as possible in 7 minutes
Beginner
Strength:
Complete 2 sets of the following for max reps –
Supinated inverted rows x 90 sec
Alternating one arm snatches x 90 sec
Knee to elbow cross touches x 90 sec
Push-ups x 90 sec
Muscular Endurance:
EMOM for 20 minutes (5 sets):
10 Kettlebell deadlifts
12 Walking lunges
8 Leg raises @2121
Plank x 30 seconds
Metabolic Conditioning:
Complete as many squat thrust step-ups as possible in 7 minutes
