Intermediate
Strength: 
**Deadlift 1RM if not yet completed**
Floor Press 4 sets x 8 reps
Muscular Endurance: Three Rounds:
Dumbbell or barbell row x 6-8
Rest 45 sec
Single leg hip bridge x 8-10 / side
Rest 45 sec
Partner leg tosses x 20
Rest 45 sec
Metabolic conditioning: EMOM for 16 min
Odds – 30 sec L-sit
Evens – 8 Tall box jump
Beginner
Strength:
**Deadlift 3RM if not yet completed**
Floor Press 4 sets x 10 reps
Muscular Endurance: Three Rounds:
Dumbbell or barbell row x 8-10
Rest 45 sec
Single leg hip bridge x 8-10 / side
Rest 45 sec
Partner leg tosses x 15
Rest 45 sec
Metabolic conditioning: EMOM for 16 min
Odds – 20 sec L-sit
Evens – 8 Step ups
