May 15, 2017
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Complete the benchmark workout “Linda” if you didn’t do it yesterday.
Intermediate
Strength:
Barbell step up –
6 x 4
Muscular Endurance:
4 Rounds –
6 Pullups @ 2111
6 Front squats @ 2111
6 Barbell rows @ 2111
Metabolic Conditioning:
5 Rounds –
Suicide sprints
20 feet, 40 feet, 60 feet
Sprint w/ backpedal
15 feet, 30 feet, 45 feet, 60 feet
Beginner
Strength:
Barbell step up –
6 x 4
Muscular Endurance:
4 Rounds –
6 Inverted rows @ 2111
6 Goblet squats @ 2111
6 Barbell rows @ 2111
Metabolic Conditioning:
5 Rounds –
Suicide sprints
20 feet, 40 feet, 60 feet
Sprint w/ backpedal
15 feet, 30 feet, 45 feet, 60 feet