April 11, 2019
0
Intermediate
Strength:
6 Rounds –
4 Weighted push-ups @ 21×2
4 Front squats @ 70 – 75%
Muscular Endurance:
4 Rounds –
Pull-up hold x 12 sec
Handstand x 20 sec
Chair pose x 20 sec
Metabolic Conditioning:
3 Rounds –
30 Burpees
20 Box jumps
20 Pull-ups
Beginner
Strength:
6 Rounds –
4 Strict push-ups @ 21×2
6 Goblet squats (heavy)
Muscular Endurance:
4 Rounds –
Inverted row hold x 12 sec
Plyo-box pike x 20 sec
Chair pose x 20 sec
Metabolic Conditioning:
5 Rounds –
8 Plyo-box burpees
20 Step-ups (10 / side)
12 Inverted rows