Intermediate
Strength:
4 Rounds –
6 Alternating high plank rows
6 Barbell curls
6 Natural hamstring curls
Muscular Endurance:
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left leg Bulgarian split squat x 8-10 reps @ 31X1
Station 2 – Right leg Bulgarian split squat x 8-10 reps @ 31X1
Station 3 –Barbell roll-outs x 8-10 reps @ 3010
Station 4 – Reverse snow angels x 15 reps @ 2020
Metabolic Conditioning:
5 Rounds –
8 Thrusters
8 Pull-ups
3 Rounds –
Jumping jacks x 20 sec
Rest x 5 sec
High knees x 20 sec
Rest x 5 sec
Mountian climbers x 20 sec
Rest x 45 sec
Beginner
Strength:
4 Rounds –
6 Alternating high plank rows
6 Barbell curls
6 Weighted hip bridges
Muscular Endurance:
Every 90 seconds, for 12 minutes (2 sets each) of:
Station 1 – Left leg split squat x 8-10 reps @ 31X1
Station 2 – Right leg split squat x 8-10 reps @ 31X1
Station 3 – Inchworm walk-outs x 8-10 reps @ 3010
Station 4 – Reverse snow angels x 15 reps @ 2020
Metabolic Conditioning:
5 Rounds –
8 Thrusters
8 Pull-ups
3 Rounds –
Jumping jacks x 20 sec
Rest x 5 sec
High knees x 20 sec
Rest x 5 sec
Mountian climbers x 20 sec
Rest x 45 sec
