Intermediate
Strength:
12 Turkish get ups (heavy)
Chipper:
80 Wall balls
70 Kettlebell deadlifts
60 Weighted sit-ups (feel free to anchor your feet)
50 Explosive med ball chest throws (throw a medicine ball against a wall explosively)
45 Jumping jacks
40 Weighted Russian twists
35 Box jumps
30 Pull-ups
25 Burpees
20 Scissor kicks
15 Lunges
10 Hollow body rocks (use perfect technique)
*Everything is double count unless specified otherwise
Beginner
Strength:
22 Half Turkish get ups
Chipper:
80 Wall ball thrusters
70 Kettlebell deadlifts
60 Sit-ups (feel free to anchor your feet)
50 Explosive med ball chest throws (throw a medicine ball against a wall explosively)
45 Jumping jacks
40 Russian twists
35 Step-ups
30 Inverted rows
25 Burpees
20 Scissor kicks
15 Lunges
15 Leg raises (use perfect technique)
*Everything is double count unless specified otherwise
