Intermediate
Strength:
4 Rounds –
8 Barbell glute bridges @ 20X1 (go heavy)
8 Pull-ups
6 Rotating plate lunges / side
8 T bar rows
*Substitute 6 pull-up negatives for the 8 pull-ups if you cannot complete them strict
Metabolic Conditioning:
Complete the following in teams of two alternating each rep to complete 4 rounds for time:
16 Tire flips
20 Push-ups
16 Tire jumps
20 Squat thrusts
Every 2 minutes complete a 100 meter farmer carry with your partner. One person carries at a time with partners switching as needed.
Partner A completes 1 tire flip, followed by partner B, then partner A again until all reps are completed. Continue in this fashion for all exercises. Reps are cumulative with your partner. Both partners should remain in the high plank position during the push-ups.
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
Beginner
Strength:
4 Rounds –
8 Dumbbell glute bridges @ 20X1 (go heavy)
8 Inverted rows
6 Rotating plate lunges / side
8 T bar rows
Metabolic Conditioning:
Complete the following in teams of two alternating each rep to complete 3 rounds for time:
16 Tire flips
20 Push-ups
20 Tire step-ups
20 Squat thrusts
Every 2 minutes complete a 100 meter farmer carry with your partner. One person carries at a time with partners switching as needed.
Partner A completes 1 tire flip, followed by partner B, then partner A again until all reps are completed. Continue in this fashion for all exercises. Reps are cumulative with your partner. Both partners should remain in the high plank position during the push-ups.
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
