Intermediate
Complete 2 rounds –
10 Chest-press shoulder-press
10 Band pull-aparts
5 Thread the needle / side
10 Inverted rows
Strength:
3 Rounds –
4 Dumbbell bench presses
4 Barbell rows @ 80%
3 Rounds –
Sled drag x 60 ft (heavy)
5 Bicep curls / side
Muscular Endurance:
3 Rounds –
6 One arm rows / side
8 Side bends / side
Metabolic Conditioning:
Complete 6 rounds for time –
Sled sprint x 90 feet
10 Burpees
100 Jump ropes
Mobility:
Complete the broomstick shoulder push-back stretch for 45 seconds / side
Complete the plyo-box pigeon stretch for 45 seconds / side
Beginner
Complete 2 rounds –
10 Chest-press shoulder-press
10 Band pull-aparts
5 Thread the needle / side
10 Inverted rows
Strength:
3 Rounds –
4 Push-up negatives
4 Barbell rows
3 Rounds –
Sled drag x 60 ft (heavy)
5 Bicep curls / side
Muscular Endurance:
3 Rounds –
6 One arm rows / side
8 Side bends / side
Metabolic Conditioning:
Complete 6 rounds for time –
Sled sprint x 90 feet
6 Burpees
50 Jump ropes
Mobility:
Complete the broomstick shoulder push-back stretch for 45 seconds / side
Complete the plyo-box pigeon stretch for 45 seconds / side
