Intermediate
Strength:
4 Rounds –
3 Front rack barbell step-ups / side
5 Ring assisted pull-ups
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Weighted chair pose x 20 sec
4 Rounds –
Handstand x 15 sec
Weighted static lunge x 10 sec / side
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Plank slalom jumps
Station 2: Battle rope alternating waves
Station 3: Box jumps
Station 4: Sit-ups
Mobility:
Complete the banded lat stretch for 45 seconds on each side or if you are doing this at home, complete the table-top lat stretch for 60 seconds instead.
Complete the Miley Cyrus stretch for 60 seconds.
Beginner
Strength:
4 Rounds –
3 Dumbbell step-ups / side
8 Inverted rows
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Chair pose x 20 sec
4 Rounds –
Plyo-box pike x 15 sec
Static lunge x 10 sec / side
Metabolic Conditioning:
Complete 3 rounds of the following working for 40 seconds at each station with 20 seconds rest between stations –
Station 1: Plank plate toe taps
Station 2: Battle rope alternating waves
Station 3: Box jumps
Station 4: Anchored sit-ups
Mobility:
Complete the banded lat stretch for 45 seconds on each side or if you are doing this at home, complete the table-top lat stretch for 60 seconds instead.
Complete the butterfly stretch for 60 seconds.
