September 12, 2017
0
Intermediate
Strength:
Floor press –
5 x 5 @ 65 %
Metabolic Conditioning:
4 Rounds –
Supinated pull-ups x 30 sec
Rest 20 sec
Squats x 30 sec
Rest 20 sec
Lunges x 30 sec
Rest 20 sec
Sit-ups x 30 sec
Rest 1 min
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
Beginner
Strength:
Floor press –
5 x 5 @ 60 %
Metabolic Conditioning:
4 Rounds –
Supinated inverted rows x 30 sec
Rest 20 sec
Squats x 30 sec
Rest 20 sec
Lunges x 30 sec
Rest 20 sec
Sit-ups x 30 sec
Rest 1 min
Core:
3 Rounds –
15 partner leg throws (standard)
10 partner leg throws (side to side)
