August 15, 2017
0
Intermediate
Strength:
Front pause squat –
7 x 3 @ 80%
Metabolic Conditioning:
3 Rounds with a sandbag–
Zercher carry x 150 feet
Hop x 50 feet
Lateral shuffle x 100 feet
Sprint x 150 feet
Jog back
Rest 3 Minutes
Core:
3 Rounds –
Scissor kicks x 15 sec
Rest 10 sec
Flutter kicks x 15 sec
Rest 10 sec
Cross touches x 15 sec
Rest 10 sec
Leg raises x 15 sec
Rest 10 sec
Beginner
Strength:
Front pause squat –
7 x 3 @ 70%
Metabolic Conditioning:
3 Rounds with a sandbag–
Zercher carry x 150 feet
Hop x 50 feet
Lateral shuffle x 100 feet
Sprint x 150 feet
Jog back
Rest 3 Minutes
Core:
3 Rounds –
Scissor kicks x 15 sec
Rest 10 sec
Flutter kicks x 15 sec
Rest 10 sec
Cross touches x 15 sec
Rest 10 sec
Leg raises x 15 sec
Rest 10 sec
