Intermediate
Strength:
12 Turkish get ups (6 / side)
*Use the heaviest weight you are able to while maintaining proper form.
Muscular Endurance:
4 Rounds –
Push-up hold x 10 sec
T plank x 20 sec / side
Plank on med ball x 30 sec
Metabolic Conditioning:
5 Rounds –
6 Pull-ups
8 Burpees
12 Oblique mountain climbers
Finisher:
2 Rounds (4 suicides total) –
Suicide sprints
20 feet, 40 feet, 60 feet, 80 feet
Reverse suicide sprints
80 feet, 60 feet, 40 feet, 20 feet
Beginner
Strength:
20 Turkish get ups (10 / side)
*Use the heaviest weight you are able to while maintaining proper form.
Muscular Endurance:
4 Rounds –
Push-up hold from knees x 10 sec
T plank x 15 sec / side
Plank x 30 sec
Metabolic Conditioning:
5 Rounds –
6 Inverted rows
6 Burpees
10 Oblique mountain climbers
Finisher:
2 Rounds (4 suicides total) –
Suicide sprints
20 feet, 40 feet, 60 feet, 80 feet
Reverse suicide sprints
80 feet, 60 feet, 40 feet, 20 feet
