Intermediate
Strength:
4 Rounds –
5 Weighted push-ups
6 Dips
7 Sumo deadlifts
Metabolic Conditioning:
Complete the following in teams of 2 with one partner working at a time –
120 Pull-ups [chair pose]
150 Box jumps [bar hang]
180 Med ball slams [hollow body]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Core:
Complete 3 rounds of the following in teams of 2 –
6 Partner med ball crosses / partner
8 Hollow body med ball tosses / partner
10 Resisiance band partner reverse sit-ups
5 Partner plank rows / side
Beginner
Strength:
4 Rounds –
5 Push-up negatives
6 Resistance band triceps push-downs
7 Kettlebell sumo deadlifts
Metabolic Conditioning:
Complete the following in teams of 2 with one partner working at a time –
120 Inverted rows [chair pose]
120 Step-ups [bar hang]
120 Med ball slams [hollow body]
*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.
Core:
Complete 3 rounds of the following in teams of 2 –
6 Partner leg crosses / partner
8 Hollow body med ball tosses / partner
10 Resisiance band partner reverse sit-ups
5 Partner plank high fives / side
