January 18, 2017
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Intermediate
Strength:
Barbell lunge
6 x 4 @ 70%
Muscular Endurance:
20 Turkish get ups
* Heavy
** 10 minute time cap
Metabolic conditioning:
4 Rounds –
15 Toes to bar
30 Squats
70 Jump ropes
Beginner
Strength:
Barbell split squat
6 x 4 @ 70%
Muscular Endurance:
30 Half Turkish get ups
* Heavy
** 10 minute time cap
Metabolic conditioning:
4 Rounds –
10 Knee raises
20 Squats
50 Jump ropes