Intermediate
Strength:
Complete one round of the following complex every 2.5 minutes for 10 minutes (4 sets):
5 Hang power cleans
4 Front rack reverse lunges (2 / side)
3 Push jerks
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Pull-ups
Station 2: Lateral box-overs
Station 3: Alternating dumbbell rows
Station 4: Bicycles
Station 5: Dumbbell punches
Beginner
Strength:
Complete one round of the following complex every 2.5 minutes for 10 minutes (4 sets):
7 Dumbbell hang power cleans
6 Dumbbell reverse lunges (3 / side)
5 Dumbbell push presses
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Inverted rows
Station 2: Lateral box-overs
Station 3: Alternating dumbbell rows
Station 4: Bicycles
Station 5: Dumbbell punches
