485 Spencerport Rd
Rochester, NY 14606
585.794.0835

10/5/17

October 04, 2017

 

Intermediate

Strength:

Sumo deadlift

3 x 12 – 15

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

8 Reverse goblet lunges / side

10 Strict presses

Metabolic Conditioning:

4 Rounds –

Sprint 20 feet to cone 1

Complete 4 burpees

Sprint 20 feet to cone 2

Complete 4 Burpees

*Continue in this fashion for the remaining cones, then reverse

Beginner

Strength:

Sumo deadlift

3 x 12 – 15

* Go light

Skill:

Spend 5 min working on kipping

Muscular Endurance:

3 Rounds –

8 Reverse goblet lunges / side

10 Strict presses

Metabolic Conditioning:

4 Rounds –

Sprint 20 feet to cone 1

Complete 4 burpees

Sprint 20 feet to cone 2

Complete 4 Burpees

*Continue in this fashion for the remaining cones, then reverse

 

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