Intermediate
Strength:
4 Rounds –
5 Back squats @ 75%
5 Supinated pull-up negatives
Muscular Endurance:
3 Rounds –
4 Turkish get ups (2 / side)
Farmer carry x 100 meters
Metabolic Conditioning:
Complete 3-4 rounds of the following individually for times –
Overhead sandbag carry x 20 meters
Front sandbag carry x 40 meters
Sandbag broad jumps x 10 meters
Back sandbag carry x 40 meters
Run to the starting point and back to your sandbag
Carry the sandbag back to the starting position
Beginner
Strength:
4 Rounds –
5 Back squats
8 Seated supinated band pull-downs
Muscular Endurance:
3 Rounds –
8 Half Turkish get ups (4 / side)
Farmer carry x 100 meters
Metabolic Conditioning:
Complete 3-4 rounds of the following individually for times –
Overhead med-ball carry x 20 meters
Front med-ball carry x 40 meters
Med-ball bunny hops x 10 meters
Back med-ball carry x 40 meters
Run to the starting point and back to your med-ball
Carry the med-ball back to the starting position
