Intermediate
Strength:
5 Sets –
5 One arm rows / side
12 Tire leg presses
10 Partner tire chest pushes
Metabolic Conditioning:
Complete 2 rounds of the following in teams of two for time with one partner working at a time –
Buy-in: Accumulate 4 minutes in the hollow body hold
4 Rounds –
60 Sledgehammer slams
60 Squat thrusts
60 Kettlebell swings
Sandbag run x 250 Meters
Cash-out: Accumulate 3 minutes in the hollow body hold
Beginner
Strength:
5 Sets –
5 One arm rows / side
12 Goblet squats
10 Med-ball chest passes
Metabolic Conditioning:
Complete 2 rounds of the following in teams of two for time with one partner working at a time –
Buy-in: Accumulate 3 minutes in the hollow body hold
4 Rounds –
40 Med ball slams
40 Squat thrusts
40 Kettlebell swings
Run x 250 Meters
Cash-out: Accumulate 2 minutes in the hollow body hold
