January 27, 2019
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Intermediate
Strength:
4 Rounds –
8 Front squats
8 Floor presses
8 Barbell rows
Muscular Endurance:
3 Rounds –
Farmer carry x 240 ft
8 Single leg hip bridges / side
8 Hollow body rocks
Metabolic Conditioning:
Complete the following every 5 minutes for 20 minutes (4 sets) for times –
25 Seated resistance band rows
10 Burpees
15 Dumbbell thrusters
20 V-Ups
25 Seated resistance band rows
Beginner
Strength:
4 Rounds –
10 Goblet squats
10 Floor presses
10 Barbell rows
Muscular Endurance:
3 Rounds –
Farmer carry x 180 ft
12 Hip bridges
Hollow body hold x 25 sec
Metabolic Conditioning:
Complete the following every 5 minutes for 20 minutes (4 sets) for times –
20 Seated resistance band rows
8 Squat thrusts
10 Medicine ball thrusters
12 Sit-ups
20 Seated resistance band rows
