May 17, 2018
0
Intermediate
Strength:
Squat –
Work up to a 3 rep max, then:
4 x 3 @ 85% of 3 rep max
Chipper:
100 Lateral box overs (50 / side)
90 Russian twists
80 Front reverse lunges (40 / side)
70 Flutter kicks
60 Kettlebells deadlifts
50 Pull-ups
40 Burpees
30 Tire flips
20 Tuck jumps
10 Sprints (60 ft = 1)
Beginner
Strength:
Squat –
Work up to a 5 rep max, then:
4 x 5 @ 85% of 3 rep max
Chipper:
100 Lateral box overs (50 / side)
90 Russian twists (45 / side)
80 Lunges (40 / side)
70 Flutter kicks
60 Kettlebells deadlifts
50 Inverted rows
40 Squat thrusts
30 Push-ups
20 Squat jumps
10 Sprints (60 ft = 1)
