Intermediate
Strength:
5 Rounds –
3 Back box squats @ 80%
5 Dips
7 Supinated ring rows
Benchmark # 1:
Karen –
150 Wall balls
Benchmark # 2:
Annie –
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
*The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).
Mobility:
Deep squat stretch x 3 min
Beginner
Strength:
5 Rounds –
5 Back box squats @ 60 – 65%
7 Resistance band triceps extensions
9 Supinated ring rows
Benchmark # 1:
Modified Karen –
100 Wall balls
Benchmark # 2:
Modified Annie –
100 Jump ropes / 50 sit-ups
80 Jump ropes / 40 sit-ups
60 Jump ropes / 30 sit-ups
40 Jump ropes / 20 sit-ups
20 Jump ropes / 10 sit-ups
*The jump ropes can be modified to jumping jacks if needed.
Mobility:
Deep squat stretch x 3 min
