485 Spencerport Rd
Rochester, NY 14606
585.794.0835

5/18/18

May 17, 2018

 

Intermediate

Strength:

Squat –

Work up to a 3 rep max, then:

4 x 3 @ 85% of 3 rep max

Chipper:

100 Lateral box overs (50 / side)

90 Russian twists

80 Front reverse lunges (40 / side)

70 Flutter kicks

60 Kettlebells deadlifts

50 Pull-ups

40 Burpees

30 Tire flips

20 Tuck jumps

10 Sprints (60 ft = 1)

Beginner

Strength:

Squat –

Work up to a 5 rep max, then:

4 x 5 @ 85% of 3 rep max

Chipper:

100 Lateral box overs (50 / side)

90 Russian twists (45 / side)

80 Lunges (40 / side)

70 Flutter kicks

60 Kettlebells deadlifts

50 Inverted rows

40 Squat thrusts

30 Push-ups

20 Squat jumps

10 Sprints (60 ft = 1)

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