**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

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