Intermediate
Strength:
5 Rounds –
6 Sumo deadlifts
6 Supinated pull-ups
Muscular Endurance:
3 Rounds –
6 Renegade rows / side (push-up, row, row)
8 Alternating dumbbell curls / side
Farmer carry x 100 meters
Metabolic Conditioning:
60 American kettlebell swings / 20 Box jump overs
45 American kettlebell swings / 16 Box jump overs
30 American kettlebell swings / 12 Box jump overs
*The box jump over reps are low in order for you to complete a challenging height
Core:
3 Rounds –
12 Resistance band inverted sit-up
8 Lateral leg raises / side
Beginner
Strength:
5 Rounds –
8 Sumo deadlifts
6 Supinated inverted rows
Muscular Endurance:
3 Rounds –
6 High plank rows / side
6 Push-ups
8 Alternating dumbbell curls / side
Farmer carry x 100 meters
Metabolic Conditioning:
60 Russian kettlebell swings / 20 Box step overs
45 Russian kettlebell swings / 16 Box step overs
30 Russian kettlebell swings / 12 Box step overs
*Complete box jumps if you are able
Core:
3 Rounds –
12 Reach to sky sit-ups
8 Lateral leg raises / side
