July 19, 2018
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Intermediate
Strength:
Find a 2 rep squat max for the day, then…
Barbell squat –
6 x 2 @ 85 – 90% of 2RM
Chipper:
100 Double unders
90 Kettlebell swings
80 Oblique mountain climbers / side
70 High knees / side
60 Push-ups
50 Sit-ups
40 Chin-ups
30 Tuck jumps
20 Bicycles / side
10 Squat thrusts
Beginner
Strength:
Find a 4 rep squat max for the day, then…
Barbell squat –
5 x 4 @ 80 – 90% of 4RM
Chipper:
200 Jump ropes
90 KBS
80 Oblique climbers / side
70 High knees / side
60 Push-ups from the knees
50 Sit-ups
40 Supinated inverted rows
30 Tall jumps
20 Bicycles / side
10 Squat thrusts
