Intermediate
Strength:
4 Rounds –
8 Romanian deadlifts
8 Isometric floor presses / side
8 Pull-ups
Metabolic Conditioning:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 15 Box jump overs
Station 2 – 15 Burpees
Station 3 – 200 Meter run
Station 4 – 10 Single-arm dumbbell overhead walking lunges / side
Core:
3 Rounds –
6 Windshield wipers
10 Hollow body rocks
Mobility:
Deep squat stretch x 2 min
Door frame chest stretch x 90 sec
Beginner
Strength:
4 Rounds –
8 Romanian deadlifts
8 Isometric floor presses / side
8 Pull-ups
Metabolic Conditioning:
Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 15 Box step overs
Station 2 – 10 Burpees
Station 3 – 200 Meter run
Station 4 – 10 Goblet lunges / side
Core:
3 Rounds –
6 Windshield wipers
Hollow body x 25 sec
Mobility:
Deep squat stretch x 2 min
Door frame chest stretch x 90 sec
