Intermediate
Strength:
Complete the following every 2 minutes for 8 minutes –
3 Hang power cleans
4 Rounds –
4 Deadlifts @ 70%
6 Neutral grip dumbbell presses
Muscular Endurance:
2 Rounds –
10 Oblique v-ups / side
15 Reverse crunches
Metabolic Conditioning:
Complete 4 rounds for time –
20 Kettlebell swings
10 Burpees
Run x 100 meters
Mobility:
Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.
Complete the pigeon stretch for 45 seconds on each side.
Beginner
Strength:
Complete the following every 2 minutes for 8 minutes –
5 Kettlebell sumo deadlift high pulls
Rest x 20 sec
3 Kettlebell sumo deadlift high pulls
4 Rounds –
6 Deadlifts
6 Neutral grip dumbbell presses
Muscular Endurance:
2 Rounds –
8 Lateral leg raises / side
12 Leg raises
Metabolic Conditioning:
Complete 4 rounds for time –
15 Kettlebell swings
6 Burpees
Jog x 100 meters
Mobility:
Complete the Bow Stretch for 45 seconds on each side. This can be done with or without a band.
Complete the pigeon stretch for 45 seconds on each side.
