Intermediate
Strength:
One arm row –
4 x 8 @ 20 – 25% of Barbell row 1RM
Muscular Endurance:
Pullup & Dip pyramid –
1 Pull-up, 1 Dip
2 Pull-ups, 2 Dips
3 Pull-ups, 3 Dips
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 pullups, 2 dips, rest 20 seconds, 3 pull-ups, 3 dips, rest 30 seconds.
Metabolic Conditioning:
3 Rounds –
10 Back squat
20 Weighted sit-ups
400 Meter run
Beginner
Strength:
One arm row –
4 x 8 @ 20 – 25% of Barbell row 1RM
Muscular Endurance:
Pullup & Dip pyramid –
1 Inverted row, 1 Dip
2 Inverted rows, 2 Dips
3 Inverted row s, 3 Dips
*Continue adding one rep to each exercise until you can no longer complete the set. Rest 10 seconds for each rep completed, for example: 2 Inverted rows, 2 dips, rest 20 seconds, Inverted rows, 3 dips, rest 30 seconds.
Metabolic Conditioning:
3 Rounds –
10 Back squat
20 Sit-ups
400 Meter run
