Intermediate
Strength:
3 Rounds –
Explosive sled pull x AMAP
Rest x 2 – 3 min
Muscular Endurance:
Complete the following every 90 seconds for 12 minutes (4 sets of each): –
5 Deadlifts @ 70%
Suitcase carry x 120 ft
Complete the suitcase carry on one side. Switch sides each set.
Metabolic Conditioning:
Complete 3 rounds of the following for time –
30 Kettlebell swings
5 Sled pushes (45 ft each)
30 Sit-ups
Mobility:
Perform the the thoracic motiliby drill: Thread the needle alternating sides to complete 12 on each side.
Beginner
Strength:
3 Rounds –
6 Heavy kettlebell swings
Rest 20 seconds
6 Heavy kettlebell swings
Rest x 2 – 3 min
Muscular Endurance:
Complete the following every 90 seconds for 12 minutes (4 sets of each): –
10 Kettlebell deadlifts
Farmer carry x 120 ft
Metabolic Conditioning:
Complete 3 rounds of the following for time –
30 Kettlebell swings
3 Sled pushes (45 ft each)
50 Crunches
Mobility:
Perform the the thoracic motiliby drill: Thread the needle alternating sides to complete 12 on each side.
