Intermediate
Strength:
Complete the following every 2.5 minutes for 4 sets –
3 Deadlifts @ 85%
Muscular Endurance:
3 Rounds –
3 Pull-up to 5 sec pull-up holds
8 Bulgarian split squats / side
Metabolic Conditioning:
In teams of 2 with one partner working at each station, complete as many rounds of the following as possible in 20 minutes –
Station 1:
5 Tire flips
7 One arm push presses / side
Station 2:
Run x 400 meters
Partner A will cycle through as many rounds of station 1 as possible while partner B completes the run. When partner B returns from running, partners switch stations. Your score will be the number of tire flips completed as a team.
Beginner
Strength:
Complete the following every 2.5 minutes for 4 sets –
5 Kettlebell deadlifts (heavy)
Rest x 30 sec
5 Kettlebell deadlifts (heavy)
Muscular Endurance:
3 Rounds –
3 inverted rows to 5 sec inverted row holds
8 Split squats / side
Metabolic Conditioning:
In teams of 2 with one partner working at each station, complete as many rounds of the following as possible in 20 minutes –
Station 1:
5 Tire flips
10 Dumbbell push presses
Station 2:
Run x 250 meters Partner A will cycle through as many rounds of station 1 as possible while partner B completes the run. When partner B returns from running, partners switch stations. Your score will be the number of tire flips completed as a team.
