Intermediate
Strength:
Complete the following complex every 3 minutes for 12 minutes (4 sets):
Set 1 – 2: Bear complex x 5 reps
Set 3: Bear complex x 4 reps
Set 4: Bear complex x 3 reps
Muscular Endurance:
4 Rounds –
4 Lateral step-ups holding kettlebells / side
4 Pull-up negatives
Metabolic Conditioning:
Complete 2 rounds with a partner –
8 Lateral leg throws / side
15 Leg throws
Complete 3 rounds of the following individually for times –
Sprint x 40 ft
Sprint x 80 ft
Sprint x 120 ft
Mobility:
Complete the banded lat stretch for 75 seconds on each side. If you are doing this at home, complete your lat stretch using a counter or table instead.
Beginner
Strength:
Complete the following complex every 3 minutes for 12 minutes (4 sets):
4 Muscle cleans
4 Front squats
4 Shoulder to overheads
Muscular Endurance:
4 Rounds –
4 Lateral step-ups / side
8 Inverted rows
Metabolic Conditioning:
Complete 2 rounds with a partner –
8 Windshield wipers / side
15 Leg raises
Complete 3 rounds of the following individually for times –
Run x 40 ft
Run x 80 ft
Run x 120 ft
Mobility:
Complete the banded lat stretch for 75 seconds on each side. If you are doing this at home, complete your lat stretch using a counter or table instead.
