December 12, 2017
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Intermediate
Strength:
Kettlebell lunge –
6 x 4 @ 35 – 40% of barbell lunge 1RM
Muscular Endurance:
4 Rounds –
6 Pull-ups
6 Goblet squats
Metabolic Conditioning:
21 – 15 – 9
Push-ups
Kettlebell swings
Sit-ups
Beginner
Strength:
Kettlebell lunge –
6 x 4
Muscular Endurance:
4 Rounds –
6 Pull-ups
6 Goblet squats
Metabolic Conditioning:
21 – 15 – 9
Push-ups
Kettlebell swings
Sit-ups
