Intermediate
Strength:
Banded monster walk x 12 steps in each direction
4 Rounds –
3 Deadlifts @ 80 – 90%
6 Seated dumbbell presses
Muscular Endurance:
Complete the following as quickly as possible in teams of two working and resting with your partner –
Supinated pull-up hold x 2 min
Static lunge hold x 1 min / leg
Weighted hip bridge hold x 2 min
Handstand x 2 min
Barbell Zercher hold x 90 sec
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two alternating rounds with your partner to complete 12 rounds total –
6 Pull-ups
8 Med-ball chest throws (partner rolls back)
8 Tall frog jumps
12 High knees / side
Mobility:
Lie on your back and use a resistance band to stretch one hamstring at a time. Spend about 45 seconds on each leg
Accumulate 60 – 90 seconds hanging
Beginner
Strength:
Banded monster walk x 12 steps in each direction
4 Rounds –
5 Deadlifts
6 Seated dumbbell presses
Muscular Endurance:
Complete the following as quickly as possible in teams of two working and resting with your partner –
Supinated inverted row hold x 2 min
TRX lunge hold x 1 min / leg
Hip bridge hold x 2 min
Pike hold x 90 sec
Barbell Zercher hold x 90 sec
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two alternating rounds with your partner to complete 12 rounds total –
6 Inverted rows
8 Med-ball chest throws (partner rolls back)
8 Frog jumps
12 High knee marching steps / side
Mobility:
Lie on your back and use a resistance band to stretch one hamstring at a time. Spend about 45 seconds on each leg
Accumulate 60 – 90 seconds hanging
