October 25, 2017
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Intermediate
Strength:
Back box squat –
8 x 2 @ 75 – 85%
Muscular Endurance:
12 Turkish get ups
*Heavy
Metabolic Conditioning:
3 Rounds with a battle rope–
Criss crosses x 25 sec
Rainbows x 25 sec
Slams x 25 sec
Plank waves x 25 sec
Beginner
Strength:
Back box squat –
7 x 3 @ 70 – 75%
Muscular Endurance:
20 Half Turkish get ups
*Heavy
Metabolic Conditioning:
3 Rounds with a battle rope–
Criss crosses x 25 sec
Rainbows x 25 sec
Slams x 25 sec
Plank waves x 25 sec
