Dew It Fitness » 4/3/19
Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

4/3/19

April 02, 2019

Intermediate

Strength:

Find your front squat one-rep or three-rep max!

Metabolic Conditioning:

Complete 4 rounds of the following –

10 Box jump overs

15 Med ball slams

10 Sprints (30 ft = 1)

Rest x 2 minutes

*Time your rounds individually completing each round as quickly as possible. Rest 2 minutes between rounds.

Mobility:

Pidgeon x 90 sec / side

Miley stretch x 90 sec

Beginner

Strength:

Find your goblet squat five-rep max or seven-rep max!

Metabolic Conditioning:

Complete 4 rounds of the following –

10 Box step-ups

12 Med ball slams

8 Runs (30 ft = 1)

Rest x 2 minutes

*Time your rounds individually completing each round as quickly as possible. Rest 2 minutes between rounds.

Mobility:

Pidgeon x 90 sec / side

Miley stretch x 90 sec

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