Intermediate
Strength:
4 Rounds –
Backward sled pull x 75 ft
8 Push-presses
Sled push x 75 ft
12 Hollow body rocks
Metabolic Conditioning:
In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –
Station 1: Atomic sit-ups
Station 2: Jump rope
In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –
Station 1: Box jump overs
Station 2: Plank
In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –
Station 1: Bear crawl
Station 2: Pallof hold
Beginner
Strength:
4 Rounds –
Backward sled pull x 75 ft
8 Dumbbell push-presses
Sled push x 75 ft
8 Hollow body rocks
Metabolic Conditioning:
In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –
Station 1: Sit-ups
Station 2: Jump rope
In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –
Station 1: Box jumps
Station 2: High plank
In teams of 2, alternate stations to complete as many reps of station 1 as possible in 5 minutes –
Station 1: Bear crawl
Station 2: Pallof hold
