Intermediate
Strength:
Complete 4 Rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –
Station 1: Goblet squats
Station 2: Bottoms up kettlebell press (left)
Station 3: Supinated bar rows
Station 4: Bottoms up kettlebell press (right)
Muscular Endurance:
Complete the following every 35 seconds for 5 rounds –
Chair pose x 20 sec
Superman hold x 15 sec
Handstand x 15 sec
Forward leaning ring hold x 20 sec
Metabolic Conditioning:
Complete 4 Rounds for time –
20 Wall balls
30 Sit-ups
40 Half Jacks
Mobility:
Complete the super couch stretch for 45 seconds on each side
Accumulate 60 seconds hanging
Beginner
Strength:
Complete 4 Rounds of the following working for 20 seconds at each station with 20 seconds rest between stations –
Station 1: Goblet squats
Station 2: Bottoms up kettlebell press (left)
Station 3: Supinated bar rows
Station 4: Bottoms up kettlebell press (right)
Muscular Endurance:
Complete the following every 35 seconds for 5 rounds –
Chair pose x 20 sec
Superman hold x 15 sec
Plyo-box pike x 15 sec
Forward leaning ring hold x 20 sec
Metabolic Conditioning:
Complete 4 Rounds for time –
20 Wall balls
30 Sit-ups
40 Half Jacks
Mobility:
Complete the super couch stretch for 45 seconds on each side
Accumulate 60 seconds hanging
