Intermediate
2 Rounds –
15 Face pulls
12 Leg swings / side (one round regular, one lateral)
8 Psoas march steps / side
Strength:
Complete the following every 2 minutes for 8 minutes –
2 One arm snatches / side
Muscular Endurance:
Complete the following every 90 seconds for 9 minutes (6 sets):
4 Front squats
Suitcase carry x 60 ft
Alternate suitcase carry arms each round so that you complete a total of 3 on each side
Metabolic Conditioning:
6 Rounds for time –
8 Box jumps
10 Thrusters
12 Sit-ups
Mobility:
Complete a kneeling or seated trap stretch for 30 seconds on each side
Complete the deep squat stretch with arms overhead for 2 minutes
Beginner
2 Rounds –
15 Face pulls
12 Leg swings / side (one round regular, one lateral)
8 Psoas march steps / side
Strength:
Complete the following every 2 minutes for 8 minutes –
4 One arm snatches / side
Switch arms every other rep so that you complete 2 sets of 2 on each side
Muscular Endurance:
Complete the following every 90 seconds for 9 minutes (6 sets):
6 Front squats
Suitcase carry x 60 ft
Alternate suitcase carry arms each round so that you complete a total of 3 on each side
Metabolic Conditioning:
6 Rounds for time –
8 Box jumps
10 Thrusters
15 Crunches
Mobility:
Complete a kneeling or seated trap stretch for 30 seconds on each side
Complete the deep squat stretch with arms overhead for 2 minutes
