March 07, 2017
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Intermediate
Strength:
One arm row –
6 x 8 @ 25 – 30 % of barbell row 1RM
Metabolic conditioning:
4 Rounds –
10 Deadlifts
180 Foot farmer carry
30 Second bar hang
Metabolic conditioning:
12 Minute AMRAP –
8 Burpees
8 Sprints (30 feet)
8 V-ups
Beginner
Strength:
One arm row –
6 x 8 @ 25 – 30 % of barbell row 1RM
Metabolic conditioning:
4 Rounds –
10 Deadlifts
180 Foot farmer carry
30 Second bar hang
Metabolic conditioning:
12 Minute AMRAP –
8 Burpees
8 Sprints (30 feet)
8 V-ups
