Intermediate
2 Rounds –
Complete 8 psoas march steps / side
Complete 6 alternating Cossack squats / side
Complete 5 Single leg hip lifts / side
Strength:
In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –
2 Back squats @ 50 – 60 %
In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –
3 Supinated pull-ups or ring assisted pull-ups
Metabolic Conditioning:
Complete the following in teams of 2 with one person working at a time –
64 Tire flips (switching every 6 reps)
Med ball chest throws x 360 yards (switching every 60 yards)
Bear crawl x 240 yards (switching every 30 yards)
Begin by completing 4 burpees, and then complete 4 more burpees every 90 seconds
Mobility:
Deep squat stretch x 2 minutes
Barbell reach-back stretch x 60 sec
Beginner
2 Rounds –
Complete 8 psoas march steps / side
Complete 6 alternating Cossack squats / side
Complete 5 Single leg hip lifts / side
Strength:
In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –
4 Dumbbell front squats
In teams of two with one partner working at a time, alternate sets to complete 1 set of the following every 25 seconds for 10 rounds each –
4 Supinated inverted rows
Metabolic Conditioning:
Complete the following in teams of 2 with one person working at a time –
50 Tire flips (switching every 5 reps)
Med ball chest throws x 360 yards (switching every 60 yards)
Bear crawl x 160 yards (switching every 20 yards)
Begin by completing 4 squat thrusts, and then complete 4 more burpees every 90 seconds
Mobility:
Deep squat stretch x 2 minutes
Barbell reach-back stretch x 60 sec
