Intermediate
Strength:
4 Rounds –
Double kettlebell front squats x 20 sec
Kettlebell Lunges x 20 sec
Kettlebell death march x 20 sec
Rest x 1 min
Muscular Endurance:
3 Rounds –
10 Partner assisted pull-ups
15 Weighted hip bridges
If you can complete strict pull-ups, complete a full set prior to your first set of partner assisted pull-ups
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Lateral box overs
Station 2: Tomahawk slams
Station 3: Bear crawl
Station 4: Hollow body rocks
Mobility:
Hold the deep squat stretch with arms outstretched straight back behind your shoulders for 2 – 3 minutes
Beginner
Strength:
4 Rounds –
Goblet squats x 20 sec
Lunges x 20 sec
Kettlebell good mornings x 20 sec
Rest x 1 min
Muscular Endurance:
3 Rounds –
10 Inverted rows
15 Hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Lateral plate overs
Station 2: Tomahawk slams
Station 3: Bear crawl
Station 4: Hollow body rocks
Mobility:
Hold the deep squat stretch with arms outstretched straight back behind your shoulders for 2 – 3 minutes
