**Intermediate**

4 Shoulder CAR’s

Spiderman x 30 feet

8 Single leg hip lifts on each side

12 Monster walk steps in each direction (forward, backward, left, right)

__Strength:__

Complete the following every 4 minutes for 16 minutes –

4 Explosive med ball chest throws / partner

8 Push-down kettlebell swings / partner

__Muscular Endurance:__

3 Rounds –

10 Deadlifts @ 65%

8 Isometric banded lat pull-downs / side

__Metabolic Conditioning:__

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –

10 Pull-ups

8 Box jump overs

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when partner A finishes rowing –

Partner A: Hand over hand row x 60 ft

Partner B: Weighted plank

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. This time, instead of stopping when your reps are complete, keep going until your partner is finished as well –

20 Plank jacks

50 Jump ropes

__Mobility:__

Complete the banded lat stretch for 40 seconds on each side

Complete the pec minor door-frame stretch for 30 seconds on each side

Complete the pec major door-frame stretch for 30 seconds on each side

**Beginner**

4 Shoulder CAR’s

Spiderman x 30 feet

8 Single leg hip lifts on each side

12 Monster walk steps in each direction (forward, backward, left, right)

__Strength:__

Complete the following every 4 minutes for 16 minutes –

5 Explosive med ball chest throws / partner

8 Med ball slams

__Muscular Endurance:__

3 Rounds –

10 Deadlifts @ 65%

8 Isometric banded lat pull-downs / side

__Metabolic Conditioning:__

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when both partners are finished –

10 Inverted rows

6 – 8 Box jumps

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. Alternate exercises when partner A finishes inchworming –

Partner A: Inchworm x 20 feet

Partner B: Hollow body

Complete as many rounds of the following as possible in 6 minutes in teams of two with one partner at each exercise. This time, instead of stopping when your reps are complete, keep going until your partner is finished as well –

15 Plank jacks

30 Jump ropes

__Mobility:__

Complete the banded lat stretch for 40 seconds on each side

Complete the pec minor door-frame stretch for 30 seconds on each side

Complete the pec major door-frame stretch for 30 seconds on each side