May 24, 2018
0
Intermediate
Strength:
Deadlifts –
Work up to a 3RM, then
5 x 3 at 80 – 85%
Chipper:
100 Wall balls
90 sec Heavy weighted plank
80 High knees / side
70 Bicycles (35 / side)
60 Chops (30 / side)
50 Push-ups
40 Box jumps
30 Chin-ups
20 Squat thrusts
10 Toes to bar
Shred finisher:
Mobility!
Beginner
Strength:
Deadlifts –
Work up to a 5RM, then
4 x 5 at 80 – 85%
Chipper:
100 Wall balls
90 sec Heavy weighted plank
80 High knees / side
70 Bicycles (35 / side)
60 Chops (30 / side)
50 Push-ups
40 Box step ups
30 Supinated inverted rows
20 Squat thrusts
10 Leg raises
Shred finisher:
Mobility!
