Intermediate
Strength:
5 Rounds –
8 Sumo deadlifts
8 Supinated inverted rows
Advanced complete supinated pull-ups
Muscular Endurance:
Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations.
Station 1: Landmine tight twists
Station 2: Plank lateral rollouts
Station 3: Plank heaves
Station 4: Push away press (switch sides at 20 sec)
Metabolic Conditioning:
30 Burpees / 30 Ball slams
20 Burpees / 20 Ball slams
10 Burpees / 10 Ball slams
*Complete 60 feet of med ball broad jumps every 90 seconds
Beginner
Strength:
5 Rounds –
8 Sumo deadlifts
8 Supinated inverted rows
Muscular Endurance:
Complete 3 rounds of the following working for 40 seconds at each station with 10 sec rest between stations.
Station 1: Chops (switch sides at 20 sec)
Station 2: Plank to T
Station 3: Kettlebell crossovers
Station 4: Hollow body rocks
Metabolic Conditioning:
20 Burpees / 20 Ball slams
15 Burpees / 15 Ball slams
10 Burpees / 10 Ball slams
*Complete 60 feet of med ball broad jumps every 90 seconds
