Intermediate
Strength:
3 Rounds –
6 Deadlifts @ 2121
6 Floor presses
6 Lat pull-downs
Metabolic Conditioning:
In teams of two, alternate reps to complete 4 rounds of the following individually for times –
6 Tire flips / partner
9 Tire fight reps / partner
12 Sledgehammer slams / partner
Rest 2 minutes between rounds.
Muscular Endurance:
2 sets:
Partner assisted pull-ups x AMAP (minimum of 12)
Push-ups x AMAP (minimum of 15)
Finisher:
In teams of two, alternate sprints to complete 3 rounds of the following individually for times –
Partner A) Sprint x 50 meters
Partner A) Sprint x 50 meters
Partner A) Sprint x 50 meters
Partner A) Sprint x 50 meters
Rest 2 minutes between rounds.
Beginner
Strength:
3 Rounds –
8 Deadlifts
8 Dumbbell floor presses
15 Banded lat push-downs
Metabolic Conditioning:
In teams of two, alternate reps to complete 4 rounds of the following individually for times –
12 Kettlebell deadlifts
10 Med ball chest throws / partner
12 Med ball slams / partner
Rest 2 minutes between rounds.
Muscular Endurance:
2 sets:
Inverted rows x AMAP (minimum of 15)
Push-ups from the knees x AMAP (minimum of 10)
Finisher:
In teams of two, alternate sprints to complete 2 rounds of the following individually for times –
Partner A) Run x 50 meters
Partner A) Run x 50 meters
Partner A) Run x 50 meters
Partner A) Run x 50 meters
Rest 3 minutes between rounds.
