Intermediate
Strength:
5 Rounds –
5 Single leg deadlifts / side
5 Renegade rows / side
Muscular Endurance:
5 Rounds –
Bar hang x 30 sec
Superman hold x 15 sec
Dumbbell static lunge x 20 sec / side
Metabolic Conditioning:
3 Rounds –
Complete 40 sec at each station with 20 sec rest between stations.
Station 1: Kettlebell swings
Station 2: Burpees
Station 3: Flutter kicks
Station 4: Sprints (30 ft = 1)
Shred Finisher:
Accumulate 3 minutes in hollow body hold
Beginner
Strength:
5 Rounds –
5 Single leg deadlifts / side
5 Alternating plank rows / side
8 Strict push-ups
Muscular Endurance:
5 Rounds –
Bar hang x 20 sec
Superman hold x 10 sec
Static lunge x 20 sec / side
Metabolic Conditioning:
3 Rounds –
Complete 40 sec at each station with 20 sec rest between stations.
Station 1: Kettlebell swings
Station 2: Burpees
Station 3: Flutter kicks
Station 4: Sprints (30 ft = 1)
Shred Finisher:
Accumulate 2 minutes in hollow body hold
