Intermediate
Extended warm-up:
Warm-up, then…
2 Rounds –
Skip x 20 feet
Frankensteins x 20 feet
Carcoa x 20 feet / side
Spidermans x 10 feet
Sampson lunges x 20 feet
Strength:
5 Rounds –
3 Squats @ 75 – 80%
3 Rope climbs
Heavy sled push x 45 ft
Metabolic Conditioning:
4 Rounds –
12 Power cleans (heavy)
15 Burpees
20 Sit-ups
Run 400 meters all-out!
Rest 3 minutes between rounds
Beginner
Extended warm-up:
Warm-up, then…
2 Rounds –
Skip x 20 feet
Frankensteins x 20 feet
Carcoa x 20 feet / side
Spidermans x 10 feet
Sampson lunges x 20 feet
Strength:
5 Rounds –
4 Squats (Challenge yourself)
3 Prone rope climbs with bent knees
3 Knees to rope
Heavy sled push x 30 ft
Metabolic Conditioning:
3 Rounds –
12 Sumo deadlift high pulls
10 Burpees
15 Sit-ups
Run 400 meters all-out!
Rest 3 minutes between rounds
