Intermediate
Strength:
4 Rounds –
5 Sumo deadlifts @ 70%
5 Supinated pull-ups
Muscular Endurance:
3 Rounds –
6 Good mornings
6 Dips
Complete one set each of:
8 Partner resisted bicep curls
8 Partner resisted triceps extension
Metabolic Conditioning:
5 Rounds –
6 Hang power cleans
10 Forward facing squat thrusts bar overs
Mobility:
Half kneeling hamstring stretch x 60 sec / side
Beginner
Strength:
4 Rounds –
5 Sumo deadlifts
5 Supinated ring assisted pull-ups
Muscular Endurance:
3 Rounds –
6 Kettlebell good mornings
6 Overhead triceps extensions
Complete one set each of:
8 Partner resisted bicep curls
8 Partner resisted triceps extension
Metabolic Conditioning:
5 Rounds –
10 Kettlebell swings
10 Forward facing squat thrusts kettlebell overs
Mobility:
Half kneeling hamstring stretch x 60 sec / side
