Intermediate
Strength:
5 Rounds –
4 Deadlifts @ 65%
6 Supinated inverted rows
Muscular Endurance:
EMOM for 12 minutes –
5 High plank rows / side
Farmer carry x 180 ft
10 Hollow body rocks
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Lunges with med ball goblet hold
Station 2: Battle rope slams
Station 3: Sprints (30 ft = 1)
* The goal is to accumulate as many reps as possible throughout each round.
Beginner
Strength:
5 Rounds –
6 Deadlifts
8 Supinated inverted rows
Muscular Endurance:
EMOM for 12 minutes –
8 Barbell rows
Farmer carry x 180 ft
10 Hollow body rocks
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 15 seconds rest between stations –
Station 1: Lunges
Station 2: Battle rope slams
Station 3: Sprints (30 ft = 1)
* The goal is to accumulate as many reps as possible throughout each round.
