Intermediate
Strength:
Complete the following every 2 minutes for 5 rounds (10 minutes) –
2 Back squats @ 80%
Muscular Endurance:
In teams of 2 complete 4 rounds of the following –
Reverse lunge to chest throw x 10 (5 / side)
Squat jump to hold and pass x 8
Back to back medicine ball passes x 10 / direction
*Reps are individual. Each partner will complete 10 lunge to chest throws before the team moves on to the squat jumps.
Metabolic Conditioning:
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
Broad jump x 60 feet
15 Kettlebell swings
10 Push-ups
5 Pull-ups
Beginner
Strength:
Complete the following every 2 minutes for 5 rounds (10 minutes) –
4 Back squats (Heavy)
Muscular Endurance:
In teams of 2 complete 4 rounds of the following –
Split squat to chest throw x 10 (5 / side)
Squat jump to hold and pass x 8
Back to back medicine ball passes x 10 / direction
*Reps are individual. Each partner will complete 10 lunge to chest throws before the team moves on to the squat jumps.
Metabolic Conditioning:
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 18 minutes of:
Bunny hop x 60 feet
15 Kettlebell swings
10 Push-ups from knees
5 Inverted rows
