February 13, 2018
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Intermediate
Strength:
Front squat –
4 x 8 @ 40 – 50%
Muscular endurance:
4 Rounds –
6 Supine leg curls
Farmer carry x 120 ft
Side plank x 25 sec / side
Metabolic conditioning:
12 Min AMRAP –
5 Pull-ups
8 Box jumps
10 Wall balls
Beginner
Strength:
Goblet squat –
4 x 8
Muscular endurance:
4 Rounds –
6 Hip bridges
Farmer carry x 120 ft
Side plank x 20 sec / side
*Add weight to the hip bridges if needed
Metabolic conditioning:
12 Min AMRAP –
4 Inverted rows
6 Box jumps
8 Wall balls
