Intermediate
Strength:
5 Rounds –
3 Deadlifts
5 Hanging leg raises
7 Floor presses
Advanced complete: strict toes to bar
Metabolic Conditioning:
Complete the following with a partner for time –
100 Box jumps
140 One arm snatches (70 / side)
180 Kettlebell swings
*One partner works to complete the snatches, swings, and jumps, while the other partner completes a 200 meter farmer carry. Partners switch upon completion of the farmer carry. Reps are cumulative with your partner.
Mobility:
Banded hip flexor stretch 90 sec / side
Beginner
Strength:
5 Rounds –
5 Deadlifts
7 Leg raises
9 Push-ups
Metabolic Conditioning:
Complete the following with a partner for time –
100 Step ups / side
120 Wall balls
140 Kettlebell swings
*One partner works to complete the snatches, swings, and jumps, while the other partner completes a 200 meter farmer carry. Partners switch upon completion of the farmer carry. Reps are cumulative with your partner.
Mobility:
Banded hip flexor stretch 90 sec / side
