485 Spencerport Rd
Rochester, NY 14606
585.794.0835

12/1/16

November 30, 2016

20161129_183635

Intermediate

Strength:

Romanian deadlift – 5 x 6

Muscular Endurance:

4 Rounds –

6 Renegade rows

6 Pull-ups

6 Front squats

*Heavy

Metabolic Conditioning:

3 Rounds –

1 minute at each of the following stations:

Med ball slams

Chops

Russian twists

Jump ropes

* The goal is to accumulate as many reps as possible throughout each round.

Beginner

Strength:

Romanian deadlift – 5 x 6

Muscular Endurance:

4 Rounds –

6 Renegade rows

6 Pull-ups

6 Front squats

Metabolic Conditioning:

3 Rounds –

1 minute at each of the following stations:

Med ball slams

Chops

Russian twists

Jump ropes

* The goal is to accumulate as many reps as possible throughout each round.

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