February 19, 2018
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Intermediate
Strength:
Floor press –
4 x 10 @ 50%
Muscular endurance:
4 Rounds –
8 Pull-ups
6 Natural hamstring curls
Metabolic conditioning:
8 Rounds –
5 Lateral lunge thrusters
7 Box jumps
10 Situps
Beginner
Strength:
Floor press –
4 x 10 @ 50%
Muscular endurance:
4 Rounds –
8 Inverted rows
6 Weighted hip bridges
Metabolic conditioning:
8 Rounds –
5 Lateral lunge thrusters
7 Box jumps
10 Situps
