February 14, 2018
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Intermediate
Strength:
4 Rounds –
8 Strict press @ 45%
8 Barbell rows @ 45%
Muscular endurance:
14 Turkish get ups
Metabolic conditioning:
Complete the following for time –
40 Russian Kettlebell Swings (heavy)
20 Burpees
30 Russian Kettlebell Swings
15 Burpees
20 Russian Kettlebell Swings
10 Burpees
Beginner
Strength:
4 Rounds –
8 Strict press @ 45%
8 Barbell rows @ 45%
Muscular endurance:
24 Half Turkish get ups
Metabolic conditioning:
Complete the following for time –
30 Russian Kettlebell Swings (heavy)
15 Burpees
20 Russian Kettlebell Swings
11 Burpees
10 Russian Kettlebell Swings
7 Burpees
