Intermediate
Strength:
6 Rounds –
3 Deadlifts @ 75%
4 Weighted push-ups (Heavy)
Core:
5 Rounds –
Wipers x 15 sec
Rest x 15 sec
Alternating lying leg extensions x 15 sec
Rest x 15 sec
Lateral crunches (left) x 12 sec
Rest x 15 sec
Lateral crunches (right) x 12 sec
Rest x 15 sec
Metabolic Conditioning:
Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:
Broad jumps x 80 feet
Sandbag run x 150 meters
Hand over hand Sled row x 35 feet
20 Russian kettlebell swings
Beginner
Strength:
5 Rounds –
5 Deadlifts
6 Strict push-ups
Core:
5 Rounds –
Wipers x 15 sec
Rest x 15 sec
Alternating lying leg extensions x 15 sec
Rest x 15 sec
Lateral crunches (left) x 12 sec
Rest x 15 sec
Lateral crunches (right) x 12 sec
Rest x 15 sec
Metabolic Conditioning:
Partners alternate movements to complete as many rounds and reps as possible in 20 minutes of:
Hops x 80 feet
Sandbag run x 150 meters
Hand over hand kettlebell row x 35 feet
20 Russian kettlebell swings
