Intermediate
Strength:
One-rep max make-up or retest
*Complete a one-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.
Muscular Endurance:
5 Rounds –
5 Deadlifts @ 65%
4 Kettlebell lunges / side
6 Alternating dumbbell curls / side
Metabolic Conditioning:
5 Rounds –
14 One arm snatches (7 / side)
20 Oblique climbers (10 / side)
Bear crawl x 60 feet
Beginner
Strength:
Three-rep max make-up or retest
*Complete a three-rep max lift that you either missed or would like to test again. An alternate strength will be provided for those that need it as well.
Muscular Endurance:
5 Rounds –
7 Deadlifts
4 Kettlebell split squats / side
6 Alternating dumbbell curls / side
Metabolic Conditioning:
5 Rounds –
10 One arm snatches (5 / side)
14 Mountain climbers (7 / side)
Bear crawl x 30 feet
