July 30, 2018
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Intermediate
Strength:
6 Romanian deadlifts
6 Supinated pull-ups
6 One arm rows / side
Core:
3 Rounds –
8 Overhead sit-ups
6 Lateral leg raises / side
Metabolic Conditioning:
4 Rounds –
15 Push-ups
25 Squats
100 Jump ropes
Run x 400 meters
Rest x 2 min
*Advanced complete 50 double unders
Mobility:
Plyo-box pigeon stretch x 90 sec / side
Door frame chest stretch x 2 Min
Beginner
Strength:
6 Romanian kettlebell deadlifts
6 Supinated inverted rows
6 One arm rows / side
Core:
3 Rounds –
8 Weighted sit-ups
6 Lateral leg raises / side
Metabolic Conditioning:
4 Rounds –
15 Push-ups
25 Squats
75 Jump ropes
Run x 400 meters
Rest x 3 min
Mobility:
Plyo-box pigeon stretch x 90 sec / side
Door frame chest stretch x 2 Min
