Intermediate
Strength:
6 Rounds –
3 Barbell squats
5 Dips
5 One arm rows / side
Metabolic Conditioning:
Complete 6 rounds of the following in teams of 2 with one partner working at a time. Partners rotate work and rest positions following each exercise.
8 Pull-ups
9 Atomic sit-ups
10 Box jumps
11 Full body crunches
*Complete 60 feet of burpee broad jumps every 2 min 30 sec
Partner A completes 8 pull-ups, then rests while Partner B completes 8 Pull-ups. Partner B then rests while partner A moves onto 9 Atomic sit-ups, and so on until both partners have completed 6 rounds. Every 2 min 30 sec, both partners will stop what they are doing and complete 60 feet of burpee broad jumps, then resume the workout where they left off.
Advanced complete 90 feet of burpee broad jumps
Core:
3 Rounds –
15 Forward partner leg throws
8 Lateral partner leg throws / side
Beginner
Strength:
6 Rounds –
5 Goblet squats
8 Resistance band triceps extensions
8 One arm rows / side
Metabolic Conditioning:
Complete 6 rounds of the following in teams of 2 with one partner working at a time. Partners rotate work and rest positions following each exercise.
10 Inverted rows
10 Sit-ups
12 Step ups (6 / side)
10 Full body crunches
*Complete 4 burpees every 2 min 30 sec
Partner A completes 10 inverted rows, then rests while Partner B completes
10 inverted rows . Partner B then rests while partner A moves onto 10 sit-ups, and so on until both partners have completed 6 rounds. Every 2 min 30 sec, both partners will stop what they are doing and complete 4 burpees, then resume the workout where they left off.
Core:
3 Rounds –
8 Leg raises
5 Windshield wipers with knees bent / side
