Intermediate
Strength:
Kettlebell lunge –
7 x 3 / side @ 60 – 65%
Muscular Endurance:
Pullup & triceps push-up pyramid –
1 Pull-up, 1 triceps push-up
2 Pull-ups, 2 triceps push-ups
3 Pull-ups, 3 triceps push-ups
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 push-ups, rest 20 seconds, 3 pull-ups, 3 push-ups, rest 30 seconds.
Metabolic Conditioning:
8 Rounds–
8 Thrusters
8 Lateral squat thrust bar overs
Beginner
Strength:
Kettlebell lunge –
7 x 3 / side @ 60 – 65%
Muscular Endurance:
Inverted row & narrow push-up pyramid –
1 Inverted row, 1 narrow push-up
2 Inverted rows, 2 narrow push-ups
3 Inverted rows, 3 narrow push-ups
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted row s, 2 push-ups, rest 20 seconds, 3 Inverted row s, 3 push-ups, rest 30 seconds.
Metabolic Conditioning:
8 Rounds–
8 Thrusters
8 Lateral squat thrust bar overs
