February 07, 2017
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Intermediate
Strength:
Kettlebell lunge –
6 x 4
Muscular Endurance:
3 Rounds–
30 Second handstand hold
25 Second bar hang
30 Second plank
Metabolic conditioning:
Complete the following for time while performing 6 leg hops every minute –
50 Box jump overs
40 One arm snatch / side
Beginner
Strength:
Kettlebell lunge –
6 x 4
Muscular Endurance:
3 Rounds–
20 Second plyo-box pike hold
15 Second bar hang
20 Second plank
Metabolic conditioning:
Complete the following for time while performing 4 leg hops every minute –
50 Box step overs
40 One arm snatch / side
