Intermediate
20 Face pulls
Thread the needle x 6 reps / side
12 Psoas bar unders
6 Box jumps
Strength:
4 Rounds –
6 Deadlifts @ 60%
4 One arm dumbbell push-jerks / side
Muscular Endurance:
3 Rounds –
8 Narrow push-ups (use weight if you can)
5 Side bends + Suitcase carry x 120 ft / side
5 One arm rows / side
Metabolic Conditioning:
Complete 3 rounds of the following for time in teams of two with one partner working at a time while the other partner jogs in place –
3 Rounds:
30 Squat thrust broad jumps
40 Pull-ups
60 Kettlebell swings
Mobility:
Complete a half kneeling hamstring reach for 40 seconds on each side
Complete the barbell push-back stretch for 40 seconds on each side
Beginner
20 Face pulls
Thread the needle x 6 reps / side
12 Psoas bar unders
6 Box jumps
Strength:
4 Rounds –
8 Deadlifts
8 One arm dumbbell presses / side
Muscular Endurance:
3 Rounds –
6 – 8 Narrow push-up negatives
5 Side bends + Suitcase carry x 120 ft / side
8 One arm rows / side
Metabolic Conditioning:
Complete 3 rounds of the following for time in teams of two with one partner working at a time while the other partner jogs in place –
3 Rounds:
20 Squat thrust bunny hops
40 Inverted rows
50 Kettlebell swings
Mobility:
Complete a half kneeling hamstring reach for 40 seconds on each side
Complete the barbell push-back stretch for 40 seconds on each side
