Intermediate
Strength:
3 Rounds –
6 Romanian deadlifts @ 35 – 50%
8 Partner assisted pull-ups
2 Rounds –
12 Supinated med-ball leg curls
15 Lat push-downs
Muscular Endurance:
Complete the following not for time –
Farmer carry x 400 meters
Jog in place to rest as needed
Metabolic Conditioning:
Complete 3 Rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Cross touches
Station 3: Jump rope
Station 4: Crunches
Mobility:
Complete the banded lat stretch for 45 seconds
Complete a seated or kneeling trap stretch for 30 seconds on each side
Beginner
Strength:
3 Rounds –
8 Kettlebell Romanian deadlifts
8 Inverted rows
2 Rounds –
12 Weighted hip bridges
15 Lat push-downs
Muscular Endurance:
Complete the following not for time –
Farmer carry x 400 meters
Walk around to rest as needed. Do not remain stationary
Metabolic Conditioning:
Complete 3 Rounds of the following working for 35 seconds at each station with 15 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Bicycles
Station 3: Jump rope
Station 4: Crunches
Mobility:
Complete the banded lat stretch for 45 seconds
Complete a seated or kneeling trap stretch for 30 seconds on each side
