Intermediate
Strength:
6 World’s greatest stretch + chest opener
6 Quadruped rotations / side
8 Cat cows
Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete –
Station 1:
Team sled drag x 30 sec
Rest x 2 min
Teams of 2 or 3 work simultaneously dragging the sled as far as possible in 30 seconds
Station 2:
8 Hanging knee raises @ 2121 (use a partner assist if necessary esp. when pausing at the top)
8 Kettlebell side bends / side
Metabolic Conditioning:
Divide into teams. Teams will go head to head working for 40 seconds at each station for max reps –
Station 1: Hang power cleans
Station 2: Pull-ups
Station 3: Burpees
Mobility:
Accumulate 90 seconds hanging
Complete a seated or kneeling trap stretch for 30 seconds on each side
Beginner
Strength:
6 World’s greatest stretch + chest opener
6 Quadruped rotations / side
8 Cat cows
Complete 3 rounds at each of the following stations switching stations after all 3 rounds are complete –
Station 1:
Team sled drag x 30 sec
Rest x 2 min
Teams of 2 or 3 work simultaneously dragging the sled as far as possible in 30 seconds
Station 2:
10 Toe touches
8 Kettlebell side bends / side
Metabolic Conditioning:
Divide into teams. Teams will go head to head working for 40 seconds at each station for max reps –
Station 1: Heavy kettlebell swings
Station 2: Inverted rows
Station 3: Burpees
Mobility:
Accumulate 90 seconds hanging
Complete a seated or kneeling trap stretch for 30 seconds on each side
