Intermediate
Strength:
4 Rounds –
5 Deadlifts @ 70 – 75%
5 Weighted push-ups
Muscular Endurance:
4 Rounds –
Single leg hip bridge hold x 15 sec / side
Handstand x 15 sec
Barbell chair pose x 20 sec
Push-up hold x 15 sec
Metabolic Conditioning:
Complete the following for time –
20 Burpees | 40 Russian kettlebell swings | 80 Flutter kicks / side
15 Burpees | 30 Russian kettlebell swings | 60 Flutter kicks / side
10 Burpees | 20 Russian kettlebell swings | 40 Flutter kicks / side
5 Burpees | 10 Russian kettlebell swings | 20 Flutter kicks / side
Beginner
Strength:
4 Rounds –
7 Deadlifts
5 Push-up negatives
Muscular Endurance:
4 Rounds –
Hip bridge hold x 30 sec
Plyo-box pike x 15 sec
Chair pose x 20 sec
Push-up hold from the knees x 15 sec
Metabolic Conditioning:
Complete the following for time –
15 Burpees | 30 Russian kettlebell swings | 40 Flutter kicks / side
10 Burpees | 20 Russian kettlebell swings | 30 Flutter kicks / side
5 Burpees | 15 Russian kettlebell swings | 20 Flutter kicks / side
3 Burpees | 10 Russian kettlebell swings | 10 Flutter kicks / side
