Intermediate
Strength:
5 rounds –
5 Back squats @ 60 – 65%
5 Supinated rows
Metabolic Conditioning:
Complete the following in teams of two with one partner completing exercise A while the other completes exercise B. Your goal is to complete as many reps of exercise A as possible as a team, but your partner must be engaged in exercise B for the reps to count.
8 Min AMRAP –
Exercise A: Toes to bar for max reps
Exercise B: Jump rope
8 Min AMRAP –
Exercise A: Sled pulls for max reps
Exercise B: Hollow body hold
8 Min AMRAP –
Exercise A: Wall balls for max reps
Exercise B: Mountain climbers
Partner A completes exercise A while partner B completes exercise B. Partner B must be engaged in exercise B for partner A’s reps to count. Partners switch as needed racking up as many reps of exercise A as possible for a final score.
Beginner
Strength:
5 rounds –
8 Back squats
8 Supinated rows
Metabolic Conditioning:
Complete the following in teams of two with one partner completing exercise A while the other completes exercise B. Your goal is to complete as many reps of exercise A as possible as a team, but your partner must be engaged in exercise B for the reps to count.
8 Min AMRAP –
Exercise A: Leg raises for max reps
Exercise B: Jump rope
8 Min AMRAP –
Exercise A: Sled pulls for max reps
Exercise B: Hollow body hold
8 Min AMRAP –
Exercise A: Wall balls for max reps
Exercise B: Mountain climbers
Partner A completes exercise A while partner B completes exercise B. Partner B must be engaged in exercise B for partner A’s reps to count. Partners switch as needed racking up as many reps of exercise A as possible for a final score.
