Intermediate
Strength:
Every 90 seconds, for 18 minutes (3 sets) –
Station 1: 20 Banded leg curls
Station 2: 8 Barbell roll outs
Station 3: 8 One arm dumbbell rows (Left) @ 2111
Station 4: 8 One arm dumbbell rows (Right) @ 2111
Metabolic Conditioning:
Teams of two will complete 4 rounds each (total of 8 rounds per team) of –
10 Bar facing burpee bar overs (using Olympic plates)
15 Thrusters (barbell or dumbbell)
20 V-Ups
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
Beginner
Strength:
Every 90 seconds, for 18 minutes (3 sets) –
Station 1: 20 Banded leg curls
Station 2: 8 Inchworm walk outs
Station 3: 8 One arm dumbbell rows (Left) @ 2111
Station 4: 8 One arm dumbbell rows (Right) @ 2111
Metabolic Conditioning:
Teams of two will complete 4 rounds each (total of 8 rounds per team) of –
8 Bar facing burpee bar overs
12 Dumbbell thrusters
16 Leg raises
While one partner works through the round, the other must hold a medicine ball fully extended overhead. If the medicine ball is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with the medicine ball extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the medicine ball.
