Intermediate
Strength:
Complete 12 monster walk steps in each direction (forward, backward, left, right)
2 Rounds –
5 Concentric only deadlifts (lift, drop, repeat) (go light)
4 Sprinter step-ups / side
Complete the following every 3 minutes for 12 minutes –
3 Concentric deadlifts @ 80 – 90%
3 Max height box jumps
Muscular Endurance:
2 Rounds –
15 Partner assisted pull-ups
8 Partner lateral leg throws
12 Partner leg throws
Metabolic Conditioning:
Complete 4 rounds working for 35 seconds at each station with 20 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Jump rope
Station 3: Cross-body climbers
Mobility:
Complete the half kneeling hip to hamstring stretch for 45 seconds on each side
Complete 6 wall slides
Beginner
Strength:
Complete 12 monster walk steps in each direction (forward, backward, left, right)
2 Rounds –
5 Concentric only kettlebell deadlifts (lift, drop, repeat) (go light)
4 Sprinter step-ups / side
Complete the following every 3 minutes for 12 minutes –
5 Concentric kettlebell deadlifts @ 80 – 90%
4 Tall plate jumps
Muscular Endurance:
2 Rounds –
12 Ring assisted pull-ups
12 Leg raises
18 Lateral leg raises (9 / side)
Metabolic Conditioning:
Complete 4 rounds working for 35 seconds at each station with 20 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Jump rope
Station 3: Cross-body climbers
Mobility:
Complete the half kneeling hip to hamstring stretch for 45 seconds on each side
Complete 6 wall slides
