Intermediate
Strength:
Complete the following every 2 minutes for minutes (4 sets):
3 Front rack reverse lunges / side
3 Shoulder to overhead’s
Muscular Endurance:
3 Rounds –
5 Pull-up negatives
8 Barbell glute bridges @ 21×1
1 Set –
30 Lat push-downs
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
15 Wall balls
15 Oblique climbers
Weighted run x 200 meters
Beginner
Strength:
Complete the following every 2 minutes for minutes (4 sets):
5 Dumbbell reverse lunges / side
5 Dumbbell push-presses
Muscular Endurance:
3 Rounds –
5 Ring assisted pull-up negatives
8 Weighted glute bridges @ 21×1
1 Set –
30 Lat push-downs
Metabolic Conditioning:
Complete 3 rounds of the following individually for times –
15 Wall balls
15 Mountain climbers
Run x 200 meters
