Day

  Intermediate Strength: 4 Rounds – 8 Barbell squats 8 Floor presses Muscular Endurance: 4 Rounds – Handstand x 20 sec Pull-up hold x 12 sec Superman hold x 15 sec Side plank x 25 sec / side Metabolic Conditioning: 5 Rounds – 10 Pull-ups 10 Tall box jumps 16 One arm snatches... READ MORE