Intermediate
Strength:
Deadlift –
5 x 6 @ 50 – 60 %
Metabolic Conditioning:
In teams of three, with one partner working at a time:
15 Minute AMRAP –
6 Cleans
6 Burpees
Rest 4 Minutes
15 Minute AMRAP –
15 Wall balls
15 Kettlebell swings
*Team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
Beginner
Strength:
Kettlebell Deadlift –
5 x 6 @ 50 – 60 %
Metabolic Conditioning:
In teams of three, with one partner working at a time:
15 Minute AMRAP –
6 High pulls
6 Burpees
Rest 4 Minutes
15 Minute AMRAP –
15 Wall balls
15 Kettlebell swings
*Team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
