485 Spencerport Rd
Rochester, NY 14606
585.794.0835

7/5/17

July 04, 2017

 

 

 

Intermediate

Strength:

Deadlift –

5 x 5 @  70%

Muscular Endurance:

4 Rounds –

Zercher carry x 90 feet

Bottoms up kettlebell carry x 90 feet

Broad jump x 90 feet

10 Hollow body rocks

Metabolic Conditioning:

1 Mile run

Beginner

Strength:

Kettlebell Deadlift –

5 x 8

Muscular Endurance:

4 Rounds –

Zercher carry x 90 feet

Bottoms up kettlebell carry x 90 feet

Broad jump x 90 feet

Hollow body hold x 40 seconds

Metabolic Conditioning:

¾ Mile run

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