June 14, 2018
0
Intermediate
Strength:
6 Rounds –
4 Deadlifts @ 70%
4 Floor presses @ 70 – 75%
Chipper:
100 Double unders
90 Lunges (45 / side)
80 Battle rope alternating waves (40 / side)
70 Scissor crunches (35 / side)
60 Bar Inverted rows
50 Lateral box overs (25 / side)
40 Sandbag ground to overhead
30 V-ups
20 Tuck jumps
Bear crawl x 180 ft
Beginner
Strength:
6 Rounds –
6 Deadlifts @ 50%
6 Floor presses @ 50%
Chipper:
200 Jump ropes
90 Split squats (45 / side)
80 Battle rope alternating waves (40 / side)
70 Crunches
60 Bar Inverted rows
50 Lateral box overs (25 / side)
40 Medicine ball ground to overhead
30 V-ups
20 Squat jumps
Bear crawl x 180 ft
