November 15, 2017
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Intermediate
Strength:
Back squat –
4 x 10 @ 30% – 40%
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Hand stand x 25 sec
Weighted plank x 30 sec
Metabolic Conditioning:
12 Min AMRAP –
15 Kettlebell deadlift
20 Sit-ups
25 Jumping jacks
Beginner
Strength:
Back squat –
4 x 10
Muscular Endurance:
4 Rounds –
Pull-up hold x 8 sec
Plyo-box pike hold x 25 sec
Plank x 30 sec
Metabolic Conditioning:
12 Min AMRAP –
10 Kettlebell deadlift
15 Sit-ups
25 Jumping jacks
