Intermediate
Strength:
Front squat –
3 x 12
* Go light
Skill:
Spend 5 min working on double unders
Muscular Endurance:
3 Rounds –
10 Romanian deadlifts
10 Barbell rows
Metabolic Conditioning:
Sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft
25 second intervals:
Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft
15 second intervals:
Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
Beginner
Strength:
Front squat –
3 x 12
* Go light
Skill:
Spend 5 min working on single unders
Muscular Endurance:
3 Rounds –
10 Romanian deadlifts
10 Barbell rows
Metabolic Conditioning:
Sprint intervals –
30 second intervals:
Complete 2 sprints at each distance: 240 ft, 210 ft, 180 ft, 150 ft
25 second intervals:
Complete 2 sprints at each distance: 180 ft, 160 ft, 140 ft, 120 ft
15 second intervals:
Complete 2 sprints each distance: 90 ft, 80 ft, 70 ft, 60 ft
*Your goal is to complete as many intervals as possible in each category (30-seconds, 22-seconds, 15-seconds). After completing the interval, you will rest with any remaining time until the next interval begins.
