Intermediate
Monster walk 12 steps in each direction
20 Face pulls
15 Banded lat pushdowns
Sampson lunge x 60 feet
6 Single leg hip lifts / side
Strength:
4 Rounds –
5 Deadlifts @ 70%
8 Dips
6 Bicep 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 working at a time while the the other partner is engaged in active rest –
60 Hang power cleans (heavy)
Active rest: Plank
120 V-ups
Active rest: High knees
180 Frog jumps
Active rest: Squat hold
Mobility:
Complete the barbell reach-back stretch for 40 seconds
Accumulate 90 seconds hanging
Complete the banded triceps stretch for 30 seconds on each side
Beginner
Monster walk 12 steps in each direction
20 Face pulls
15 Banded lat pushdowns
Sampson lunge x 60 feet
6 Single leg hip lifts / side
Strength:
4 Rounds –
8 Deadlifts
10 Banded triceps extensions
6 Bicep 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 working at a time while the the other partner is engaged in active rest –
80 Kettlebell swings
Active rest: Plank
120 Crunches
Active rest: High knees
120 Frog jumps
Active rest: Squat hold
Mobility:
Complete the barbell reach-back stretch for 40 seconds
Accumulate 90 seconds hanging
Complete the banded triceps stretch for 30 seconds on each side
