Intermediate
Strength:
4 Rounds –
6 Front squats @ 21X1
6 Pull-ups @ 2111
6 Judo push-ups
Core:
4 Rounds –
Plank on med ball x 30 sec
Dumbbell T-plank x 20 sec / side
Metabolic Conditioning:
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter run
40 Walking kettlebell lunges / side
400 Meter kettlebell farmer’s carry (walk together – only one partner carrying KBs at a time)
40 Single-arm kettlebell push presses (switch arms and partners as needed)
Beginner
Strength:
4 Rounds –
6 Goblet squats @ 21X1
6 Inverted rows @ 2111
6 Strict push-ups
Core:
4 Rounds –
Plank x 30 sec
Side plank x 20 sec / side
Metabolic Conditioning:
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter run
40 Walking lunges / side
400 Meter kettlebell farmer’s carry (walk together – only one partner carrying KBs at a time)
40 Single-arm presses (switch arms and partners as needed)
