485 Spencerport Rd
Rochester, NY 14606
585.794.0835

10/27/16

October 26, 2016

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Intermediate

Strength:

Barbell row – 5 x 6 @ 60-65%

Muscular Endurance:

EMOM for 14 minutes –

Odds: 10 sec Pullup hold

Evens: 30 sec Handstand hold

Metabolic Conditioning:

5 Rounds –

10 Push-ups

20 Mountain climbers

30 Kettlebell swings

Beginner

Strength:

Barbell row – 5 x 6 @ 60-65%

Muscular Endurance:

EMOM for 14 minutes –

Odds: 10 sec Inverted row hold

Evens: 30 sec Decline plank hold

Metabolic Conditioning:

8 Rounds –

5 Push-ups

10 Mountain climbers

15 Kettlebell swings

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