Intermediate
Strength:
4 Rounds –
5 Dips
5 Barbell rows @ 65%
Muscular Endurance:
2 Rounds –
Set up a line of medicine balls and see how far you can get completing the following complex –
Push-up
Push-up with right arm on med-ball
Push-up with both arms on med-ball
Push-up with left arm on med-ball
Push-up between med balls
Repeat x AMAP
Rest x 2 – 3 min
Metabolic Conditioning:
Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Box jumps
Station 2: Med ball slams
Station 3: Burpees
Station 4: Hollow body
Rest x 2 minutes between rounds 2 and 3.
Mobility:
Complete the door frame stretch for 60 seconds on each side.
Beginner
Strength:
4 Rounds –
8 Banded triceps extensions
8 Barbell rows
Muscular Endurance:
2 Rounds –
10 Isometric dumbbell floor presses / side
Rest x 2 min
Metabolic Conditioning:
Complete 4 rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Box step-ups
Station 2: Med ball slams
Station 3: Squat thrusts
Station 4: Hollow body
Rest x 2 minutes between rounds 2 and 3.
Mobility:
Complete the door frame stretch for 60 seconds on each side.
