June 12, 2019
0
Intermediate
Strength:
5 Sets –
3 Deadlifts @ 75%
5 Dips
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 15 sec
Star side plank x 15 sec / side
Weighted hip bridge x 20 sec
Metabolic Conditioning:
Complete 5 rounds of the following individually for times –
10 Box jumps
16 Lunges (8 / side)
Sled push x 40 meters
Beginner
Strength:
5 Sets –
5 Deadlifts
6 Banded triceps extensions
Muscular Endurance:
4 Rounds –
Ring assisted pull-up hold x 12 sec
Plyo-box pike x 15 sec
Side plank x 15 sec / side
Hip bridge x 20 sec
Metabolic Conditioning:
Complete 5 rounds of the following individually for times –
10 Box step-ups
16 Split squats (8 / side)
Sled push x 40 meters