Intermediate
Strength:
5 Rounds –
5 One arm row / arm @ 30 – 35% of barbell row 1RM
5 Pull-ups
*Add weight to the pull-ups if they are easy
Metabolic Conditioning:
Complete 3 rounds in teams of 4 –
Station 1: Run 400 meters
Station 2: 30 Thrusters
Station 3: 20 Burpees
Station 4: Rest
Your team will have one partner at each station. The team may not advance to the next work station until their preceding teammates have completed their work at that station.
Core:
4 Rounds –
6 Barbell rollouts
10 Good mornings
Beginner
Strength:
4 Rounds –
8 One arm row / arm
8 Inverted rows
Metabolic Conditioning:
Complete 3 rounds in teams of 4 –
Station 1: Run 400 meters
Station 2: 30 Medicine ball thrusters
Station 3: 15 Burpees
Station 4: Rest
Your team will have one partner at each station. The team may not advance to the next work station until their preceding teammates have completed their work at that station.
Core:
4 Rounds –
6 Barbell rollouts
10 Good mornings
