January 30, 2019
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Intermediate
Strength:
5 Rounds –
5 Squats
6 Supinated inverted rows
7 Barbell rows
8 Supine med ball leg curls
Metabolic Conditioning:
Complete 4 rounds of the following working for 45 seconds at each station with 10 seconds rest between stations –
Station 1: Wall balls
Station 2: Landmine tight twists
Station 3: Leg hops
Station 4: High knees
Beginner
Strength:
5 Rounds –
8 Goblet squats
8 Supinated inverted rows
8 Barbell rows
8 TRX hip bridges
Metabolic Conditioning:
Complete 4 rounds of the following working for 45 seconds at each station with 10 seconds rest between stations –
Station 1: Wall balls
Station 2: Medicine ball chops
Station 3: Inchworm walk-ins
Station 4: High knees or march
