Intermediate
Strength:
Complete the following every 2 minutes for 8 minutes (4 sets):
3 Hang squat cleans
10 Deadlifts @ 55 – 65%
Muscular Endurance:
Complete 4 rounds of the following individually for times –
6 Explosive frog jumps
Sprint x 50 meters
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Alternating dumbbell rows
Station 1: Flutter kicks
Station 1: Forward sled drag
Station 1: Kettlebell swings
Beginner
Strength:
Complete the following every 2 minutes for 8 minutes (4 sets):
4 Muscle cleans
10 Kettlebell deadlifts
Muscular Endurance:
Complete 4 rounds of the following individually for times –
10 Frog jumps
Sprint x 50 meters
Metabolic Conditioning:
Complete 4 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Alternating dumbbell rows
Station 1: Flutter kicks
Station 1: Forward sled drag
Station 1: Kettlebell swings
