485 Spencerport Rd
Rochester, NY 14606
585.794.0835

10/26/16

October 25, 2016

20161025_16225320161025_162332

Intermediate

Strength:

Front lunge – 7 x 3 @ 65-70%

Muscular Endurance:

Every 90 seconds for 18 minutes –

8 Dips (2111 tempo)

8 Seated L-press (2111 tempo)

8 Sumo goblet squat (2111 tempo)

Metabolic Conditioning:

Death by…. Burpees!!

Beginner

Strength:

Lunge – 7 x 4 @ 65-70%

Muscular Endurance:

Every 90 seconds for 18 minutes –

8 Dips (2111 tempo)

8 Seated L-press (2111 tempo)

8 Sumo goblet squat (2111 tempo)

Metabolic Conditioning:

Death by…. Squat thrusts!!

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