Intermediate
Strength:
Floor press –
6 x 4 @ 70%
*Complete the floor press using a narrow grip
Muscular Endurance:
4 Rounds –
8 Front squat @2111
8 Pull-ups @2111
8 Barbell rows @2111
Core:
5 Rounds –
Flutter kicks x 10 seconds
Russian twists x 10 seconds
Sit-ups x 10 seconds
Core slams x 15 seconds
*The core interval will be done with a medicine ball. You should do your best to remain in the hollow body position throughout with the exception of the situps.
Beginner
Strength:
Floor press –
6 x 4 @ 70%
*Complete the floor press using a narrow grip
Muscular Endurance:
4 Rounds –
8 Front squat @2111
8 Pull-ups @2111
8 Barbell rows @2111
Core:
5 Rounds –
Flutter kicks x 10 seconds
Russian twists x 10 seconds
Sit-ups x 10 seconds
Core slams x 15 seconds
*The core interval will be done with a medicine ball. You should do your best to remain in the hollow body position throughout with the exception of the situps.
