Intermediate
Strength:
In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes –
Deadlift @ 60 – 70 %
In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 10 seconds for 7 minutes –
Battle rope kettlebell curl
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two with one partner working at a time –
80 Partner plank ups
120 Tuck jumps
160 Russian twists / side
200 Battle rope slams
Mobility:
Complete a half kneeling hamstring stretch for 60 seconds on each side.
Beginner
Strength:
In teams of two with one partner working at a time, alternate single reps to complete 2 rep of the following every 12 seconds for 8 minutes –
Kettlebell deadlift
In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following / side every 10 seconds for 7 minutes –
Single arm dumbbell curl
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two with one partner working at a time –
60 Partner plank high fives / side
80 Squat jumps
100 Russian twists / side
140 Battle rope slams
Mobility:
Complete a half kneeling hamstring stretch for 60 seconds on each side.
