Intermediate
Strength:
5 Rounds –
4 Deadlifts @ 70 – 75%
5 Pull-up negatives
Muscular Endurance:
Complete 2 rounds completing 30 seconds on each side at the following stations –
Station 1: Banded Palloff hold
Station 2: Banded lateral monster walk
Station 3: Single leg hip bridge hold
Station 4: One arm rows
Station 5: Dynamic Bulgarian split squat jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Metabolic Conditioning:
Complete 3 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –
Station 1: Landmine racked reverse lunges
Station 2: Explosive plank jacks
Station 3: Landmine rotational deadlifts
Station 4: Battle rope stage coach
Beginner
Strength:
5 Rounds –
6 Deadlifts
7 Inverted rows
Muscular Endurance:
Complete 2 rounds completing 20 seconds on each side at the following stations –
Station 1: Banded Palloff hold
Station 2: Banded lateral monster walk
Station 3: Single leg hip bridge hold
Station 4: One arm rows
Station 5: Static lunge hold
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Metabolic Conditioning:
Complete 3 rounds of the following working for 45 seconds at each station with 15 seconds rest between stations –
Station 1: Reverse lunges
Station 2: Plank jacks
Station 3: Kettlebell deadlifts
Station 4: Battle rope stage coach
