October 31, 2018
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Intermediate
Strength:
4 Rounds –
8 Front squats
8 Kettlebell good mornings
8 Barbell rows
8 Barbell rollouts
Metabolic Conditioning:
Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations –
Station 1: Hang power cleans
Station 2: Barbell deadlifts
Station 3: Pull-ups
Station 4: Sit-ups
Beginner
Strength:
4 Rounds –
8 Goblet squats (heavy)
8 Kettlebell good mornings
8 Barbell rows
8 Inchworm walkouts
Metabolic Conditioning:
Complete 3 rounds of the following, working for 40 seconds at each station with 20 sec rest between stations –
Station 1: Med ball cleans
Station 2: Kettlebell deadlifts
Station 3: Inverted rows
Station 4: Sit-ups
