485 Spencerport Rd
Rochester, NY 14606
585.794.0835

12/6/16

December 05, 2016

161205123535

 

Intermediate

Strength:

Overhead Lunge – 6 x 4

Muscular Endurance:

4 Rounds–

8 Weighted Pushups

8 Pullups

45 Second plank

Metabolic Conditioning:

21 – 15 -9

Kettlebell swing

Box jump

Beginner

Strength:

Barbell Lunge – 6 x 4

Muscular Endurance:

4 Rounds–

8 Strict Pushups

8 Inverted rows

30 Second plank

Metabolic Conditioning:

21 – 15 -9

Kettlebell swing

Box jump

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