Intermediate
Strength:
Complete 5 rounds, working for 20 sec at each station –
Station 1: One arm snatches
Station 2: Front squats
Station 3: Push presses
Station 4: Narrow supinated pull-ups
*Rest 25 seconds between stations
Core:
4 Rounds –
8 Reverse crunches
8 oblique crunches / side
Metabolic Conditioning:
4 Rounds –
15 Burpees
30 Kettlebell swings
Run 400 meters
Shred finisher:
3 Min AMRAP –
Jump rope
Beginner
Strength:
Complete 5 rounds, working for 20 sec at each station –
Station 1: One arm snatches
Station 2: Goblet squats
Station 3: Dumbbell push presses
Station 4: Narrow supinated inverted rows
*Rest 25 seconds between stations
Core:
4 Rounds –
6 Reverse crunches
6 oblique crunches / side
Metabolic Conditioning:
4 Rounds –
15 Burpees
30 Kettlebell swings
Run 400 meters
Shred finisher:
3 Min AMRAP –
Jump rope
