Intermediate
Strength:
Back box squat –
5 x 5 @ 60%
Muscular Endurance:
4 Rounds –
6 Supinated pull-ups
6 Strict presses
8 Good mornings
Metabolic Conditioning:
Interval sprints –
30 Seconds x 6
22 Seconds x 8
14 Seconds x 10
*You will choose the distance during a trial run for each interval (30 sec, 22 sec, and 14 sec). Your goal is to complete that distance for each run within the interval.
Beginner
Strength:
Back box squat –
5 x 5 @ 60%
Muscular Endurance:
4 Rounds –
6 Supinated pull-ups
6 Strict presses
8 Good mornings
Metabolic Conditioning:
Interval sprints –
30 Seconds x 6
22 Seconds x 8
14 Seconds x 10
*You will choose the distance during a trial run for each interval (30 sec, 22 sec, and 14 sec). Your goal is to complete that distance for each run within the interval.
