Intermediate
Strength:
Strict press –
4 x 8 @ 60%
Muscular Endurance:
3 Rounds –
10 Deadlifts
7 Inchworm walkouts
5 Tall box jumps
Metabolic Conditioning:
Front rack carry x 50 meters
20 Burpees
Run x 100 meters
Front rack carry x 50 meters
15 burpees
Run x 200 meters
10 burpees
Run x 300 meters
*Once you complete the exercises in the sequence above, reverse the sequence and work from the bottom up.
Beginner
Strength:
Strict press –
4 x 8
Muscular Endurance:
3 Rounds –
10 Deadlifts
7 Inchworm walkouts
5 Tall box jumps
Metabolic Conditioning:
Front rack carry x 50 meters
15 Burpees
Run x 100 meters
Front rack carry x 50 meters
10 burpees
Run x 200 meters
5 burpees
Run x 300 meters
*Once you complete the exercises in the sequence above, reverse the sequence and work from the bottom up.
