Intermediate
Strength:
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 6 Tall box jumps
Minute 2 – 8 Supinated rows @ 10×1
Minute 3 – 6 Deadlifts
Minute 4 – 10 L-seated dumbbell presses @ 20X1
Metabolic Conditioning:
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
5 Strict Pull-Ups
7 Thrusters
9 Sprints (30 ft = 1)
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
Shred Finisher:
Suicide sprints
Beginner
Strength:
Every minute, on the minute, for 16 minutes (4 sets):
Minute 1 – 8 Box jumps
Minute 2 – 8 Supinated rows
Minute 3 – 6 Deadlifts
Minute 4 – 10 Seated dumbbell presses
Metabolic Conditioning:
Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
5 Inverted rows
7 Dumbbell thrusters
9 Sprints (30 ft = 1)
Core:
5 Rounds –
Plank x 30 sec
Rest x 30 sec
Shred Finisher:
Suicide sprints
