Intermediate
Strength:
5 Rounds –
6 Deadlift @ 50%
6 Supinated pull-ups
Muscular Endurance:
4 rounds –
6 Broad jumps
6 Renegade rows / side (no push-up)
6 Strict Toes to bar
Metabolic Conditioning:
3 Rounds –
Complete 40 sec at each station with 20 sec rest between stations.
Station 1: Push-ups
Station 2: Lunges
Station 3: Flutter kicks
Station 4: Med ball slams
Shred Finisher:
Interval sprints J
Beginner
Strength:
5 Rounds –
6 Kettlebell deadlifts
6 Supinated inverted rows
Muscular Endurance:
4 rounds –
6 Broad jumps
6 Renegade rows / side (no push-up)
6 Strict Toes to bar
Metabolic Conditioning:
3 Rounds –
Complete 30 sec at each station with 30 sec rest between stations.
Station 1: Push-ups
Station 2: Split squats (switch sides halfway)
Station 3: Flutter kicks
Station 4: Med ball slams
Shred Finisher:
Interval sprints J
