There will be an alternate strength for you if you already completed your row 1RM test!
Intermediate
Strength:
Find your barbell row one-rep max!
Muscular Endurance:
Complete 4 repetitions of the following complex EMOM for 8 minutes –
Dumbbell snatch + 2 alternating reverse overhead lunges (1 / side)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time –
Buy-in: Hollow body x 3 minutes
100 Pull-ups
200 Push-ups
300 Walking lunges (150 / side)
Cash-out: Hollow body x 3 minutes
Teams begin by completing the 3 minute hollow body buy-in together, working and resting as a team. Next, One partner works while the other rests to complete the pull-ups, push-ups, and lunges. Complete the cash-out in the same manner as the buy-in.
Beginner
Strength:
Find your barbell row three-rep max!
Muscular Endurance:
Complete the following every minute for 8 minutes –
6 Kettlebell high pulls
6 Goblet split squats (3 / side)
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time –
Buy-in: Hollow body x 2 minutes
80 Inverted rows
120 Push-ups from knees
200 Step ups (100 / side)
Cash-out: Hollow body x 2 minutes
Teams begin by completing the 2 minute hollow body buy-in together, working and resting as a team. Next, One partner works while the other rests to complete the Inverted rows, push-ups, and step-ups. Complete the cash-out in the same manner as the buy-in.
