October 12, 2017
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Intermediate
Strength:
Front squat –
5 x 5 @ 55%
Muscular Endurance:
4 Rounds –
Farmer carry x 90 ft
6 Renegade rows
10 Supermans
Metabolic Conditioning:
2 Rounds each of the following –
12 Mountain climbers in 20 sec, Rest 1 min
Broad jump x 60 ft in 20 sec, Rest 1 min
8 Burpees in 20 sec, Rest 1 min
Sprint x 180 ft in 20 sec, Rest 1 min
Beginner
Strength:
Goblet squat –
5 x 5
Muscular Endurance:
4 Rounds –
Farmer carry x 90 ft
6 Renegade rows
10 Supermans
Metabolic Conditioning:
2 Rounds each of the following –
10 Mountain climbers in 20 sec, Rest 1 min
Broad jump x 60 ft in 20 sec, Rest 1 min
5 Burpees in 20 sec, Rest 1 min
Sprint x 120 ft in 20 sec, Rest 1 min
