Intermediate
Strength:
4 Rounds –
8 Front squats
8 Dumbbell push-presses
8 Supinated pull-ups
Muscular Endurance:
4 Rounds –
Farmer carry x 120 ft
8 Oblique v-ups / side
Zercher carry x 120 ft
8 Kettlebell good mornings
Metabolic Conditioning:
50 Double unders, 10 Burpees
45 Double unders, 9 Burpees
40 Double unders, 8 Burpees
35 Double unders, 7 Burpees
30 Double unders, 6 Burpees
25 Double unders, 5 Burpees
20 Double unders, 4 Burpees
15 Double unders, 3 Burpees
10 Double unders, 2 Burpees
5 Double unders, 1 Burpees
Shred finisher:
4 Rounds –
Jumping jacks x 20 sec
Rest x 15 sec
High knees x 20 sec
Rest x 15 sec
Beginner
Strength:
4 Rounds –
8 Goblet squats
8 Alternating dumbbell presses
8 Supinated inverted rows
Muscular Endurance:
4 Rounds –
Farmer carry x 120 ft
8 Lateral leg raises / side
Zercher carry x 120 ft
8 Kettlebell good mornings
Metabolic Conditioning:
100 Single unders, 10 Burpees
90 Single unders, 9 Burpees
80 Single unders, 8 Burpees
70 Single unders, 7 Burpees
60 Single unders, 6 Burpees
50 Single unders, 5 Burpees
40 Single unders, 4 Burpees
30 Single unders, 3 Burpees
20 Single unders, 2 Burpees
10 Single unders, 1 Burpees
Shred finisher:
4 Rounds –
Jumping jacks x 20 sec
Rest x 15 sec
High knees x 20 sec
Rest x 15 sec
