April 22, 2019
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Intermediate
Strength:
Choose a one-rep max to make up or re-test
OR
4 Rounds –
6 Front squats @ 60 – 65%
8 Supinated ring assisted pull-ups
Muscular Endurance:
4 Rounds –
8 Barbell curls
8 Dips
Banded farmer carry x 180 ft
Metabolic Conditioning:
8 Rounds –
10 Med ball squat jumps
10 Med ball slams
10 Squat thrusts
Beginner
Strength:
Choose a one-rep max to make up or re-test
OR
4 Rounds –
6 Front squats @ 60 – 65%
8 Supinated ring assisted pull-ups
Muscular Endurance:
4 Rounds –
8 Barbell curls
10 Resistance band triceps extensions
Farmer carry x 180 ft
Metabolic Conditioning:
8 Rounds –
8 Squat jumps
10 Med ball slams
8 Squat thrusts
