10/26/16

Intermediate

Strength:

Front lunge – 7 x 3 @ 65-70%

Muscular Endurance:

Every 90 seconds for 18 minutes –

8 Dips (2111 tempo)

8 Seated L-press (2111 tempo)

8 Sumo goblet squat (2111 tempo)

Metabolic Conditioning:

Death by…. Burpees!!

Beginner

Strength:

Lunge – 7 x 4 @ 65-70%

Muscular Endurance:

Every 90 seconds for 18 minutes –

8 Dips (2111 tempo)

8 Seated L-press (2111 tempo)

8 Sumo goblet squat (2111 tempo)

Metabolic Conditioning:

Death by…. Squat thrusts!!