Intermediate
Strength:
5 Rounds –
3 Deadlifts
6 Hanging leg raises
Muscular Endurance:
Every 75 seconds for 8 rounds –
Odds: 5 Renegade rows / side
Evens: 8 Dips
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time –
Buy-in: Plank x 4 minutes
140 Sumo deadlift high pulls
140 Burpees
140 Sit-ups
Cash-out: Plank x 4 minutes
Teams begin by completing the 4 minute plank buy-in together, working and resting as a team. Following the buy in, One partner works while the other rests to complete the high pulls, burpees, and sit-ups. Complete the cash-out in the same manner as the buy-in.
Beginner
Strength:
6 Rounds –
5 Kettlebell deadlifts
8 Leg raises
Muscular Endurance:
Every 75 seconds for 8 rounds –
Odds: 5 One arm rows / side
Evens: 10 Resistance band triceps push-downs
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time –
Buy-in: Plank x 2 minutes
100 Kettlebell sumo deadlift high pulls
60 Burpees
160 Bicycle kicks / side
Cash-out: Plank x 2 minutes
Teams begin by completing the 2 minute plank buy-in together, working and resting as a team. Following the buy in, One partner works while the other rests to complete the high pulls, burpees, and bicycles. Complete the cash-out in the same manner as the buy-in.
