Intermediate
Strength:
Inverse tabata –
Front squat
Supinated pull-ups
One arm rows
Barbell lunges
*During inverse tabata, you will complete 8 rounds of 10 sec of work followed by 20 sec of rest.
*Go heavy
Metabolic Conditioning:
EMOM for 12 min –
Min 1, 5, 9: 35 Jumping jacks
Min 2, 6, 10: 3 Bear crawls (30 feet = 1)
Min 3, 7, 11: 60 Jump ropes
Min 4, 8, 12: 5 Sprints (30 feet = 1)
Core:
4 Rounds –
6 Barbell rollouts
8 Good mornings
Beginner
Strength:
Inverse tabata –
Goblet squat
Supinated inverted rows
One arm rows
Barbell lunges
*During inverse tabata, you will complete 8 rounds of 10 sec of work followed by 20 sec of rest.
Metabolic Conditioning:
EMOM for 12 min –
Min 1, 5, 9: 30 Jumping jacks
Min 2, 6, 10: 2 Bear crawls (30 feet = 1)
Min 3, 7, 11: 50 Jump ropes
Min 4, 8, 12: 4 Sprints (30 feet = 1)
Core:
4 Rounds –
6 Inchworm walkouts
8 Good mornings
