Intermediate
Strength:
6 Rounds –
3 Barbell squats @ 75 – 85%
4 Weighted push-ups (heavy)
5 Weighted single leg hip bridges / side
Metabolic Conditioning:
In teams of three, complete 4 rounds each of:
30 High knees
(rest station)
20 Dumbbell hang cleans
(rest station)
15 Pull-ups
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start the high knees, and once they are finished, they will move to a rest station while teammate B begins the high knees. Once teammate B finishes, teammate A may begin the dumbbell hang cleans and teammate C begins the high knees. Teams will follow this sequence until all teammates have completed four full rounds.
Core:
3 Rounds –
10 Leg raises
8 Hip dips / side
Beginner
Strength:
5 Rounds –
5 Barbell squats
6 Strict push-ups @ 21X1
7 Single leg hip bridges / side
Metabolic Conditioning:
In teams of three, complete 4 rounds each of:
30 High knees
(rest station)
20 Dumbbell muscle cleans
(rest station)
15 Inverted rows
(rest station)
Teammates will attack this in a pipeline fashion. Teammate A will start the high knees, and once they are finished, they will move to a rest station while teammate B begins the high knees. Once teammate B finishes, teammate A may begin the dumbbell cleans and teammate C begins the high knees. Teams will follow this sequence until all teammates have completed four full rounds.
Core:
3 Rounds –
10 Leg raises
8 Hip dips / side
