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Intermediate Strength: Squat clean – 5 x 6 Core: 4 Rounds – 6 Barbell rollouts 10 Good mornings Metabolic Conditioning: Complete the following with a partner – 100 Push-ups 130 Squats 160 Lunges (80 / side) 200 Kettlebell swings *One partner works at a time while the other rests... READ MORE

  Intermediate Strength: Front squat – 6 x 8 Muscular Endurance: Pull-up & 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... READ MORE

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