Intermediate
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Strength:
4 Rounds –
5 Deadlifts @ 70 – 75%
5 Dips
5 Alternating dumbbell hammer curls / side
Muscular Endurance:
Complete one set each of:
8 Partner resisted bicep curls
8 Partner resisted triceps extension
Metabolic Conditioning:
Complete the following in teams of two with one partner at each station. Your goal is to complete as many reps at station 1 as possible as a team, but both partners must be engaged in order for the reps to count. Switch stations with your partner as needed.
5 Min AMRAP –
Station 1: Kettlebell swings
Station 2: Jump rope
5 Min AMRAP –
Station 1: Hand over hand row x 30 ft
Station 2: Hollow body hold
5 Min AMRAP –
Station 1: Battle rope Russian twists
Station 2: Bar hang
Mobility:
Complete the towel stretch for 45 seconds on each side
Complete 12 cat-cows
Beginner
Complete 12 monster walk steps in each direction (forward, backward, left, right)
Strength:
4 Rounds –
8 Deadlifts
8 Triceps extensions
6 Alternating dumbbell hammer curls / side
Muscular Endurance:
Complete one set each of:
8 Partner resisted bicep curls
8 Partner resisted triceps extension
Metabolic Conditioning:
Complete the following in teams of two with one partner at each station. Your goal is to complete as many reps at station 1 as possible as a team, but both partners must be engaged in order for the reps to count. Switch stations with your partner as needed.
5 Min AMRAP –
Station 1: Kettlebell swings
Station 2: Jump rope
5 Min AMRAP –
Station 1: Alternating dumbbell rows
Station 2: Hollow body hold
5 Min AMRAP –
Station 1: Russian twists
Station 2: Ring hang
Mobility:
Complete the towel stretch for 45 seconds on each side
Complete 12 cat-cows
