April 17, 2019
0
Intermediate
Strength:
12 Turkish get ups (6 / side)
Go heavy
Muscular Endurance:
Every 75 seconds for 3 rounds –
8 Dumbbell curls / side
10 Ring assisted pull-ups
10 Supine med ball leg curls
8 Dips
Metabolic Conditioning:
5 – 6 rounds individually for times –
8 Hang power cleans
8 Oblique mountain climbers / side
8 Sprints (30 feet each)
Beginner
Strength:
20 Half Turkish get ups (10 / side)
Go heavy
Muscular Endurance:
Every 75 seconds for 3 rounds –
8 Dumbbell curls / side
8 Ring assisted pull-ups
15 Hip bridges
8 Banded triceps extensions
Metabolic Conditioning:
5 – 6 rounds individually for times –
10 Kettlebell high pulls
8 Oblique mountain climbers / side
6 Jogs (30 feet each)
