December 07, 2016
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Intermediate
Strength:
Floor press – 4 x 8
Muscular Endurance:
4 Rounds–
10 Step – ups @2111
10 Barbell rows @ 2111
10 Dips @ 2111
Metabolic Conditioning:
3 Rounds with battle ropes –
Hip toss with jumping lunge x 30 Sec
Spirals (15 outward, 15 inward) x 30 Sec
Stage coach with backward lunge x 30 Sec
Alternating waves x 30 Sec
Beginner
Strength:
Floor press – 4 x 8
Muscular Endurance:
4 Rounds–
10 Step-ups @2111
10 Barbell rows @ 2111
10 Dips on box @ 2111
Metabolic Conditioning:
3 Rounds with battle ropes –
Hip toss with jumping lunge x 30 Sec
Spirals (15 outward, 15 inward) x 30 Sec
Stage coach with backward lunge x 30 Sec
Alternating waves x 30 Sec
