Intermediate
Strength:
3 Rounds –
6 – 8 Explosive sled pulls
4 Broad jumps, rest and reset, 4 broad jumps
4 Rounds –
4 Front squats @ 2212
4 Barbell rows @11×1
Muscular Endurance:
2 Rounds –
15 Partner assisted pull-ups
15 Goblet squats
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds of rest between stations –
Staiton 1: Bicycles
Station 2: High knees
Station 3: Flutter kicks
Station 4: Sprints
Beginner
Strength:
3 Rounds –
6 – 8 Explosive backward med ball throws
4 Squat jumps, rest and reset, 4 Squat jumps
4 Rounds –
5 Back squats
5 Barbell rows
Muscular Endurance:
2 Rounds –
Ring assisted pull-ups x AMAP
Inverted rows x AMAP
15 Goblet squats
Metabolic Conditioning:
Complete 4 rounds of the following working for 25 seconds at each station with 10 seconds of rest between stations –
Staiton 1: Bicycles
Station 2: High knees march
Station 3: Flutter kicks
Station 4: Jog
