November 08, 2018
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Intermediate
Strength:
4 Rounds –
5 Natural hamstring curls
8 Dips
5 Floor presses
8 Alternating bicep curls / side
Muscular Endurance:
4 Rounds –
Pull-up hold to bar hang x 40 sec
Hip bridge hold x 20 sec
Hollow body hold x 30 sec
Benchmark – Karen:
150 Wall balls for time
Beginner
Strength:
4 Rounds –
5 Single leg hip bridges / side
8 Resistance band triceps extensions
5 Floor presses
8 Alternating bicep curls / side
Muscular Endurance:
4 Rounds –
Pull-up hold to bar hang x 40 sec
Hip bridge hold x 20 sec
Hollow body hold x 30 sec
Benchmark – Modified Karen:
100 Wall balls for time
