August 31, 2017
0
Intermediate
Strength:
Back squat –
2 x 5 @ 60%
2 x 4 @ 70%
2 x 3 @ 75 – 80%
Muscular Endurance:
4 Rounds –
6 Step-ups / side
6 One arm rows to hip / side
8 Good mornings
Metabolic Conditioning:
4 Rounds –
15 Wall balls
15 Squat thrusts
15 Sit-ups
Beginner
Back squat –
2 x 5 @ 60%
2 x 4 @ 70%
2 x 3 @ 75 – 80%
Muscular Endurance:
4 Rounds –
6 Step-ups / side
6 One arm rows to hip / side
8 Good mornings
Metabolic Conditioning:
4 Rounds –
15 Wall balls
15 Squat thrusts
15 Sit-ups
