July 06, 2017
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Intermediate
Strength:
Weighted push–up –
4 x 8
Metabolic Conditioning:
Chipper –
100 Tuck jumps
90 Lunges (45 / side)
80 Squats
70 Cross touches (35 / side)
60 Chops (30 / side)
50 Inverted rows (wide grip)
40 Kettlebell crossovers (20 / side)
30 Push press
20 Inchworm jumps
10 Wall walks
Beginner
Strength:
Weighted push–up –
4 x 8
Metabolic Conditioning:
Chipper –
100 Squat jumps
90 Lunges (45 / side)
80 Squats
70 Cross touches (35 / side)
60 Chops (30 / side)
50 Inverted rows (wide grip)
40 Kettlebell crossovers (20 / side)
30 Push press
20 Inchworm jumps
10 Wall walks
