From the list below, pick an exercise from each category and perform each exercise in the order of the categories listed.
Beginner program-
One exercise from each performed for 1 minute in duration with 1 minute rest between exercises for 1-3 rounds.
Intermediate program
Two exercises from each performed for 2 minutes in duration with 45 seconds between exercises for 2-4 rounds.
Advanced program
Three exercises from each performed for 3 minutes in duration with 15-30 seconds between exercises for 3-6 rounds.
A.Lower
Figure eights
Figure eights
Dragon walks
TGU (Turkish Get Up)
Pistol
Double arm front squat
B.Upper
One arm snatch
One arm clean
One arm bottom up clean
Sots press
Push press
Double military press
Single/Double arm bent over row
Renegade Row
Side press
Bent press
Windmill
C.Metabolic
Single/Double arm swing
Alternating arm swing
Rope jump
