Intermediate
Strength:
3 Rounds –
4 Deadlifts @ 80 – 85%
5 Weighted push-ups
Muscular Endurance:
2 Rounds –
8 One arm rows / side
12 Narrow dumbbell floor presses
Metabolic Conditioning:
Complete the following in teams of 2 with one person working at a time –
80 Lunges / side (switching every 5 reps)
100 Burpees (switching every 5 reps)
40 ft of broad jumping x 12 (switching every rep)
200 Med ball or battle rope slams (switching every 10 reps)
Mobility:
Complete the banded hamstring stretch for 60 seconds on each side:
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
Beginner
Strength:
3 Rounds –
10 Kettlebell deadlifts
8 Push-ups
Muscular Endurance:
2 Rounds –
8 One arm rows / side
12 Narrow dumbbell floor presses
Metabolic Conditioning:
Complete the following in teams of 2 with one person working at a time –
60 Split squats / side (switching every 4 reps)
80 Squat thrusts (switching every 4 reps)
30 ft of bunny hopping x 12 (switching every rep)
140 Med ball or battle rope slams (switching every 10 reps)
Mobility:
Complete the banded hamstring stretch for 60 seconds on each side:
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
