Intermediate
Strength:
5 Rounds –
5 Barbell squats @ 55-65%
5 Floor presses @ 55 – 65%
5 Supine med ball leg curls
*Do your best to use perfect technique
Metabolic Conditioning:
Complete 3 rounds with a partner –
Complete the following with a partner for time –
100 Hang power cleans [plank]
120 Pull-ups [wall sit]
300 High knees [bar hang]
*One partner works at a time, while the other partner is in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
*Advanced complete: 200 Pull-ups
Mobility:
Deep squat stretch x 3 min
Shoulder pushback x 90 sec / side
Beginner
Strength:
5 Rounds –
5 Barbell squats @ 55-65%
5 Floor presses @ 55 – 65%
5 Supine med ball leg curls
*Do your best to use perfect technique
Metabolic Conditioning:
Complete 3 rounds with a partner –
Complete the following with a partner for time –
120 Inverted rows [wall sit]
200 Kettlebell swings [plank]
300 High knees [bar hang]
*One partner works at a time, while the other partner is in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Mobility:
Deep squat stretch x 3 min
Shoulder pushback x 90 sec / side
