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  Intermediate Strength: Barbell step up – 7 x 3 @ 55 – 60% of lunge 1RM Muscular Endurance: 4 Rounds – 8 Front squats 8 Supinated rows 8 Inchworm walkouts Metabolic Conditioning: Karen – 150 Wall balls Beginner Strength: Goblet step up – 7 x 4 Muscular Endurance: 4 Rounds –... READ MORE

  Intermediate Strength: Weighted push-up – 6 x 5 Muscular Endurance: 14 Minute AMRAP – 4 Pull-ups 6 Box jumps 8 Deadlifts Metabolic Conditioning: Ascending sprint intervals – 20 second intervals: Complete 2 sprints each distance: 15 ft, 30 ft, 45 ft, 60 ft 40 second... READ MORE