Intermediate
Strength:
Floor press –
5 x 8 @ 45 – 55%
Muscular Endurance:
4 Rounds –
L hold x 20 seconds
Pull-up hold x 10 seconds
Handstand hold x 25 seconds
*The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the shape of an L.
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Lunges
Flutter kicks
Tuck jumps
Full body crunch
Jumping jacks
* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
Beginner
Strength:
Floor press –
5 x 8 @ 45 – 55%
Muscular Endurance:
4 Rounds –
L hold x 20 seconds
Pull-up hold x 10 seconds
Plyo box pike hold x 25 seconds
*The hanging L hold is a core movement done hanging from the pullup bar with your feet or knees raised forming the shape of an L.
Metabolic Conditioning:
3 Rounds, 1 minute at each station –
Lunges
Flutter kicks
Squat jumps
Full body crunch
Jumping jacks
* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.
