Intermediate
Strength:
Complete the following every 90 seconds for 5 sets –
4 Front squats @31×2
6 Supinated rows
8 Dumbbell skull crushers
Metabolic Conditioning:
Complete 5 rounds of the following in teams of 2 with one partner working at a time –
Sled push x 75 Meters
Sandbag run x 200 Meters
Farmer carry x 75 Meters
100 Jumping jacks (together)
Partner A begins by pushing the sled 75 meters. Partner B then pushes the sled back 75 meters to the starting position. Partner A will then complete the sandbag run and hand of the sandbag to partner B, who runs back to the starting position. Partners stay together.
Beginner
Strength:
Complete the following every 90 seconds for 5 sets –
8 Goblet squats @30×2
6 Supinated rows
8 Dumbbell skull crushers
Metabolic Conditioning:
Complete 5 rounds of the following in teams of 2 with one partner working at a time –
Sled push x 75 Meters
Run x 200 Meters
Farmer carry x 75 Meters
50 Jumping jacks (together)
Partner A begins by pushing the sled 75 meters. Partner B then pushes the sled back 75 meters to the starting position. Partner A will then complete the sandbag run and hand of the sandbag to partner B, who runs back to the starting position. Partners stay together.
