Intermediate
Strength:
5 Rounds –
5 Barbell box squats
5 Push presses
Advanced complete push jerks
Muscular Endurance:
Every 2.5 minutes, for 12.5 minutes (5 sets of each):
8 Pull-ups
5 High plank rows / side
6 Dips
8 Weighted hip bridges
Metabolic Conditioning:
4 Rounds –
10 Pushups
20 Mountain climbers
30 Kettlebell swings
*Rest 2 minutes between rounds
Mobility:
Barbell reach back shoulder stretch x 90 sec
Beginner
Strength:
5 Rounds –
8 Barbell box squats
8 Strict presses
Muscular Endurance:
Every 2 minutes, for 10 minutes (5 sets of each):
8 Bar inverted rows
5 High plank rows / side
6 Overhead triceps extensions
8 Weighted hip bridges
Metabolic Conditioning:
4 Rounds –
8 Pushups
16 Mountain climbers
24 Kettlebell swings
*Rest 2 minutes between rounds
Mobility:
Barbell reach back shoulder stretch x 90 sec