Intermediate
Strength:
3 Rounds –
8 Romanian deadlifts
8 Kettlebell side bends / side
Metabolic Conditioning:
Spend 5 minutes practicing kettlebell clean technique
4 Rounds –
Double kettlebell front rack carry x 40 meters
10 Double kettlebell cleans
5 Double kettlebell push-presses
4 Rounds –
12 One arm rows (6 / side)
14 Oblique climbers / side
20 High knees / side
4 Rounds –
Double kettlebell front rack carry x 40 meters
10 Double kettlebell cleans
5 Double kettlebell push-presses
Rest x 3 minutes
3 Rounds –
Sprint x 50 meters
Rest x 90 sec
Mobility:
Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.
Beginner
Strength:
3 Rounds –
10 Kettlebell Romanian deadlifts
Forward leaning ring plank x 30 sec
Metabolic Conditioning:
Spend 5 minutes practicing kettlebell clean technique
4 Rounds –
Double dumbbell front rack carry x 40 meters
10 Dumbbell curl to squat and presses
4 Rounds –
12 One arm rows (6 / side)
20 Mountain climbers (10 / side)
20 High knees (10 / side)
4 Rounds –
Double dumbbell front rack carry x 40 meters
10 Dumbbell curl to squat and presses
Rest x 3 minutes
2 Rounds –
Run x 50 meters
Rest x 3 min
Mobility:
Complete the half kneeling hip to hamstring stretch for 75 seconds on each side.
