Intermediate
Strength:
5 Sets –
4 Front squats @ 75%
4 Strict presses @ 75%
Muscular Endurance:
Every 90 seconds for 9 Minutes (3 rounds):
7 Overhead walking lunges / side
Suitcase carry x 90 ft / side
Metabolic Conditioning:
Complete the following for time –
18 Hanging knee raises / 18 Wall balls / 18 Squat thrusts
16 Hanging knee raises / 16 Wall balls / 16 Squat thrusts
14 Hanging knee raises / 14 Wall balls / 14 Squat thrusts
12 Hanging knee raises / 12 Wall balls / 12 Squat thrusts
10 Hanging knee raises / 10 Wall balls / 10 Squat thrusts
Beginner
Strength:
5 Sets –
6 Goblet squats
6 Dumbbell strict presses
Muscular Endurance:
Every 90 seconds for 9 Minutes (3 rounds):
7 Med-ball walking lunges / side
Suitcase carry x 60 ft / side
Metabolic Conditioning:
Complete the following for time –
16 Leg raises / 16 Wall balls / 16 Squat thrusts
14 Leg raises / 14 Wall balls / 14 Squat thrusts
12 Leg raises / 12 Wall balls / 12 Squat thrusts
10 Leg raises / 10 Wall balls / 10 Squat thrusts
