Intermediate
Strength:
5 Rounds –
5 Deadlifts @ 60 – 70%
5 Supinated pull-ups
Metabolic Conditioning:
3 Rounds for max reps –
Run x 90 sec (30 ft = 1)
Rest x 60 sec
Burpees x 90 sec
Rest x 60 sec
Kettlebell step-ups x 90 sec
Rest x 60 sec
Run x 90 sec (30 ft = 1)
Rest between rounds
Core:
3 Rounds –
Flutter kicks x 15 sec
Rest x 12 sec
Bicycles x 15 sec
Rest x 12 sec
Plank to T x 27 sec
Rest x 27 sec
Mobility:
Deep squat stretch x 3 min
Beginner
Strength:
5 Rounds –
8 Deadlifts
8 Supinated inverted rows
Metabolic Conditioning:
3 Rounds for max reps –
Run x 90 sec (30 ft = 1)
Rest x 60 sec
Burpees x 90 sec
Rest x 60 sec
Goblet step-ups x 90 sec
Rest x 60 sec
Run x 90 sec (30 ft = 1)
Rest between rounds
Core:
3 Rounds –
Flutter kicks x 15 sec
Rest x 12 sec
Bicycles x 15 sec
Rest x 12 sec
High plank to T x 27 sec
Rest x 27 sec
Mobility:
Deep squat stretch x 3 min
