February 28, 2017
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Intermediate
Strength:
Hang squat clean –
6 x 4 @ 55%
Muscular Endurance:
4 Rounds –
8 Press
8 Step ups (4/side)
8 Single leg hip bridge / side
*If the hips bridges are easy, throw a plate on your lap
Metabolic conditioning:
30 Burpee box jump
Core:
3 rounds –
45 Second plank
30 Second rest
Beginner
Strength:
Hang squat clean –
6 x 4 @ 55%
Muscular Endurance:
4 Rounds –
8 Press
8 Step ups (4/side)
16 Hip bridge
*If the hips bridges are easy, throw a plate on your lap
Metabolic conditioning:
30 Burpee box jump
*Modify to burpee step-ups if needed
Core:
3 rounds –
35 Second plank
20 Second rest
