January 09, 2019
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Intermediate
Strength:
5 Rounds –
5 Front squats @ 2211
Muscular Endurance:
4 Rounds –
Farmer carry x 120 ft
6 Hollow body roll to supermans
6 Ring assisted pull-ups
Metabolic Conditioning:
Complete the following for time –
30 Med ball slams
90 Mountain climbers / side
20 Med ball slams
60 Mountain climbers / side
10 Med ball slams
30 Mountain climbers / side
Beginner
Strength:
5 Rounds –
5 Goblet squats @ 2211
Muscular Endurance:
4 Rounds –
Farmer carry x 120 ft
Hollow body hold x 25 sec
8 Inverted rows
Metabolic Conditioning:
Complete the following for time –
30 Med ball slams
60 Mountain climbers / side
20 Med ball slams
40 Mountain climbers / side
10 Med ball slams
20 Mountain climbers / side
