Intermediate
Strength:
5 Rounds –
4 Barbell lunges / side
6 Dips
Metabolic Conditioning:
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Box jumps + 5 pull-ups
Station 2 – 10 Burpees + 4 dumbbell ground to overhead / side
Station 3 – 150 Jump ropes
Core:
3 Rounds –
8 Paloff press / side
8 Body saws
Beginner
Strength:
5 Rounds –
6 Kettlebell split squats / side
8 Banded triceps extensions
Metabolic Conditioning:
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Squat jumps + 8 Inverted rows
Station 2 – 6 Burpees + 4 dumbbell ground to overhead / side
Station 3 – 75 Jump ropes
Core:
3 Rounds –
8 Paloff press / side
8 Body saws
