Strength

 

4 sets

5 press (medium/heavy)

-rest 30 seconds

8-10 pull ups (weighted or minimal band)

-rest 30 seconds

10 hip extensions

-rest 30 seconds

 

 

Conditioning

 

 

 

 

 

 

 

 

Advanced

4 rounds for time 115/80lbs

8 push press

12 pistols

15 burpees to 6 inch target

 

Intermediate

 

4 rounds for time

8 push press 80/55lbs

12 box pistols (no leg touch)

15 burpees to 6 inch target

 

Beginner

4 rounds for time

8 push press 55/40lbs

12 jumping box pistols 

15 burpees to 6 inch target