August 16, 2018
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Intermediate
Strength:
4 Rounds –
6 Dips
8 One arm rows / side
10 Single leg deadlifts (5/side)
Metabolic Conditioning:
100 Jumping jacks
80 Crunches
70 High knees
60 scissor kicks
50 push presses
40 Pull-ups
30 One arm thrusters (15 / side)
20 star jumps
20 push-ups
20 Leg hops
10 Sprints (60 ft = 1)
Beginner
Strength:
4 Rounds –
6 Triceps kickbacks / side
8 One arm rows / side
10 Kettlebell deadlifts
Metabolic Conditioning:
100 Jumping jacks
80 Crunches
60 High knees
50 Scissor kicks
40 Push presses
30 Inverted rows
30 One arm thrusters (15 / side)
15 Star jumps
20 Push-ups
15 Leg hops
6 Sprints (60 ft = 1)
