Intermediate
2 Rounds –
6 Hip circles / side
6 World’s greatest stretch + chest opener
6 Quadruped rotations / side
Strength:
Complete 4 rounds in teams of 3 –
6 Back squats @3312
Rest x 45 seconds
Complete the squats in a round robin fashion with one team member working at a time. Partner A will begin by completing 6 squats, immediately followed by partner B, and so on. Rest 45 seconds between rounds.
Complete 3 rounds in teams of 3 –
Team hand over hand sled row x 40 feet
Team sled march x 60 feet
Metabolic Conditioning:
In teams of two, alternate reps with your partner to complete 6 rounds for time –
12 Double squat box jumps
16 Burpees
20 Med ball slams
Mobility:
Complete 12 cat-cows
Complete the deep squat stretch with arms overhead for 3 minutes
Beginner
2 Rounds –
6 Hip circles / side
6 World’s greatest stretch + chest opener
6 Quadruped rotations / side
Strength:
Complete 4 rounds in teams of 3 –
6 Goblet squats @3312
Rest x 45 seconds
Complete the squats in a round robin fashion with one team member working at a time. Partner A will begin by completing 6 squats, immediately followed by partner B, and so on. Rest 45 seconds between rounds.
Complete 3 rounds in teams of 3 –
Team hand over hand sled row x 40 feet
Team sled march x 60 feet
Metabolic Conditioning:
In teams of two, alternate reps with your partner to complete 6 rounds for time –
12 Double squat step-ups
12 Plyo-box burpees
16 Med ball slams
Mobility:
Complete 12 cat-cows
Complete the deep squat stretch with arms overhead for 3 minutes
