Intermediate
Strength:
Barbell step up –
5 x 5
Muscular endurance:
Pullup & Dip pyramid –
1 Pull-up, 1 Dip
2 Pull-ups, 2 Dips
3 Pull-ups, 3 Dips
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds, 3 pull-ups, 3 dips, rest 30 seconds.
Metabolic conditioning:
Complete the following for time –
70 Push-ups
140 Lunges (70/side)
210 Squats
Beginner
Strength:
Kettlebell step up –
5 x 5
Muscular endurance:
Pullup & Dip pyramid –
1 Inverted row, 1 Dip
2 Inverted rows, 2 Dips
3 Inverted rows, 3 Dips
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted rows, 2 dips, rest 20 seconds, 3 Inverted rows, 3 dips, rest 30 seconds.
Metabolic conditioning:
Complete the following for time –
50 Push-ups
100 Lunges (70/side)
150 Squats
