January 09, 2017
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Intermediate
Strength:
Barbell row –
Set a 1RM, then
4 x 8 @ 60%
Muscular Endurance:
4 Rounds –
6 Pullups @ 2111
6 Goblet squats @ 3011
30 sec Hollow body hold
Metabolic conditioning:
4 Rounds –
15 Narrow push-ups
15 Mountain climbers
15 Box jumps
Beginner
Barbell row –
Set a 1RM, then
4 x 8 @ 60%
Muscular Endurance:
4 Rounds –
6 Inverted rows @ 2111
6 Goblet squats @ 3011
20 sec Hollow body hold
Metabolic conditioning:
4 Rounds –
15 Narrow push-ups
15 Mountain climbers
15 Box jumps
