Intermediate
Strength:
4 Rounds –
5 Deadlifts
Push-ups x AMAP – 3
*Do not bring your chest and arms to total exhaustion. Leave three push-ups in the tank.
Muscular Endurance:
6 rounds –
6 Supinated pull-ups
6 Dips
4 Front rack lunges
Metabolic Conditioning:
3 Rounds –
20 Wall balls
30 Sit-ups
Weighted run x 200 meters (challenge yourself)
Mobility:
Pidgeon stretch x 90 sec / side
Towel stretch x 90 sec / side
Beginner
Strength:
4 Rounds –
5 Deadlifts
Push-ups from the knees x AMAP – 3
*Do not bring your chest and arms to total exhaustion. Leave three push-ups in the tank.
Muscular Endurance:
6 rounds –
6 Supinated inverted rows
6 Narrow grip floor presses
4 Kettlebell lunges / side
Metabolic Conditioning:
3 Rounds –
20 Wall balls
40 Crunches
Weighted run x 200 meters (challenge yourself)
Mobility:
Pidgeon stretch x 90 sec / side
Towel stretch x 90 sec / side
