April 11, 2017
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Intermediate
Strength:
Barbell lunge –
7 x 3 @ 75 – 80%
Muscular Endurance:
4 Rounds –
10 Second pull-up hold
20 Second bar hang
25 Second handstand hold
25 Second hollow body hold
Metabolic Conditioning:
4 Rounds –
15 Power cleans
15 Wall balls
15 Sit-ups
Beginner
Strength:
Kettlebell lunge –
7 x 3
Muscular Endurance:
10 Second pull-up hold
20 Second bar hang
20 Second plyobox pike hold
20 Second hollow body hold
Metabolic Conditioning:
4 Rounds –
15 Hang power cleans
15 Wall balls
15 Sit-ups
