**Intermediate**

__Strength:__

4 Rounds –

3 Prone rope climbs

5 Barbell step ups / side

8 Single leg hip bridges / side

*Advanced complete 3 rope climbs

__Muscular Endurance:__

6 rounds –

Pull-up hold x 10 sec

Handstand hold x 20 sec

Hollow body x 30 sec

__Metabolic Conditioning:__

Set up 4 cones in the shape of a Z with the following dimensions – 45 ft, 60ft, and 120 ft. Complete 4 rounds each of the following drills…

- Sprint x 45 feet, backpedal x 60 feet, sprint x 120 ft
- Squat thrust broad jump x 45 feet, lateral shuffle x 60 feet, sprint x 120 ft
- Backpedal x 45 feet, sprint x 60 feet, sprint x 120 ft
- Skip x 45 feet, crab walk x 60 feet, bear crawl x 120 ft

* D is extra for fun if there is time J

**Beginner**

__Strength:__

4 Rounds –

8 Band pull-downs

5 Goblet step ups / side

12 Hip bridges

__Muscular Endurance:__

6 rounds –

Pull-up hold x 10 sec

Plyo-box pike x 20 sec

Hollow body x 30 sec

__Metabolic Conditioning:__

Set up 4 cones in the shape of a Z with the following dimensions – 45 ft, 60ft, and 120 ft. Complete 4 rounds each of the following drills…

- Sprint x 45 feet, backpedal x 60 feet, sprint x 120 ft
- Squat thrust broad jump x 45 feet, lateral shuffle x 60 feet, sprint x 120 ft
- Backpedal x 45 feet, sprint x 60 feet, sprint x 120 ft
- Skip x 45 feet, crab walk x 60 feet, bear crawl x 120 ft

*Letter D is extra for fun if there is time J