January 02, 2018
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Intermediate
Strength:
Back box squat –
8 x 2 @ 80 – 90%
Muscular Endurance:
4 Rounds –
Chin-up hold x 15 sec
Handstand hold x 25 sec
Plank x 40 sec
Metabolic conditioning:
8 Rounds –
6 Power cleans
6 Burpee bar overs
Beginner
Strength:
Back box squat –
8 x 2
Muscular Endurance:
4 Rounds –
Chin-up hold x 15 sec
Handstand hold x 25 sec
Plank x 40 sec
Metabolic conditioning:
8 Rounds –
6 Power cleans
6 Burpee bar overs
