Intermediate
Strength:
5 Rounds –
6 Front squats
6 Pull-ups
6 One arm rows / side
Muscular Endurance:
6 Rounds –
Pull-up to bar hang x 25 sec
Rest x 20 sec
Handstand x 15 sec
Rest x 10 sec
Hollow body x 30 sec
Rest x 30 sec
Metabolic Conditioning:
3-4 Rounds –
10 Tire flips
8 Sledgehammer strikes / side
12 Thrusters
Run x ¼ mile
Rest 2 min
Shred finisher:
5 Min ARMAP –
Jump rope (as many reps as possible)
Beginner
Strength:
5 Rounds –
6 Squats
6 Pull-ups
6 One arm rows / side
Muscular Endurance:
6 Rounds –
Pull-up to bar hang x 25 sec
Rest x 20 sec
Plyo-box pike x 15 sec
Rest x 10 sec
Hollow body x 30 sec
Rest x 30 sec
Metabolic Conditioning:
3-4 Rounds –
6 Tire flips
6 Sledgehammer strikes / side
20 Thrusters
Run x ¼ mile
Rest 2 min
Shred finisher:
5 Min ARMAP –
Jump rope (as many reps as possible)
