Intermediate
Strength:
4 Rounds –
4 Squats
5 Supinated rows
6 Pull-ups
Muscular Endurance:
4 Rounds –
Wall sit x 20 sec
Superman hold x 12 sec
Hip bridge x 20 sec
Rest 60 sec
4 Rounds –
Handstand x 12 sec
Push-up hold x 10
Plank x 35 sec
Rest 60 sec
Metabolic Conditioning:
3 Rounds –
Complete 45 sec at each station with 25 sec rest between stations.
Station 1: Burpees
Station 2: Mountain climbers
Station 3: Tuck jumps
Station 4: Med ball slams
Beginner
Strength:
4 Rounds –
4 Squats
5 Supinated rows
6 Pull-ups
Muscular Endurance:
4 Rounds –
Wall sit x 20 sec
Superman hold x 8 sec
Hip bridge x 20 sec
Rest 60 sec
4 Rounds –
Pylo-box pike x 12 sec
Push-up hold from the knees x 10
Plank x 35 sec
Rest 60 sec
Metabolic Conditioning:
3 Rounds –
Complete 45 sec at each station with 25 sec rest between stations.
Station 1: Burpees
Station 2: Mountain climbers
Station 3: Squat jumps
Station 4: Med ball slams
