485 Spencerport Rd
Rochester, NY 14606
585.794.0835

4th of July – 10 am

July 03, 2018

 

Intermediate

Strength:

5 Rounds –

4 Weighted push-up

5 T-bar rows

Muscular Endurance:

3 rounds for time of:

5 Dumbbell step-ups / side

10 Strict Pull-Ups

20 Wall Ball Shots

Metabolic Conditioning:

4 Rounds with a team –

8 Burpee plate passes

8 Russian twist med ball passes

8 Med ball slam squat passes

Beginner

Strength:

5 Rounds –

4 – 6 hand release strict push-ups

8 T-bar rows

Muscular Endurance:

3 rounds for time of:

5 Dumbbell step-ups / side

10 Barbell inverted rows

20 Wall Ball Shots

Metabolic Conditioning:

4 Rounds with a team –

8 Burpee plate passes

8 Russian twist med ball passes

8 Med ball slam squat-passes

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text