Intermediate
Strength:
5 Rounds –
2 Deadlifts
5 Inverted rows
Rest x 45 Seconds
Advanced complete pull-ups
Core:
3 Rounds –
10 Kneeling resistance band sit-ups
8 Paloff presses / side
Metabolic Conditioning:
Complete 50 repetitions of the following complex with a partner –
6 Kettlebell Swings
4 Goblet Squats
2 Kettlebell one arm snatch (Left arm)
2 Kettlebell one arm snatch (Right arm)
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately complete 40 high knees / side before he or she may receive it back from their partner.
Advanced complete 60 high knees / side
Beginner
Strength:
5 Rounds –
5 Heavy kettlebell deadlifts
5 Inverted rows
Rest x 45 Seconds
Core:
3 Rounds –
10 Kneeling resistance band sit-ups
8 Paloff presses / side
Metabolic Conditioning:
Complete 30 repetitions of the following complex with a partner –
6 Kettlebell Swings
4 Goblet Squats
6 Kettlebell high pulls
The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately complete 20 low step ups / side before he or she may receive it back from their partner.
