January 23, 2018
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Intermediate
Strength:
Pause squats –
3 x 10 @ 30%
Muscular endurance:
4 Rounds –
Pull-up hold to bar hang x 40 sec
Handstand practice x 30 sec
Hanging L-hold x 3 reps of 8 sec each
Metabolic conditioning:
5 Rounds –
8 Box jumps
12 Kettlebell swings
16 Med ball slams
Beginner
Strength:
Pause goblet squats –
3 x 10
Muscular endurance:
4 Rounds –
Pull-up hold to bar hang x 40 sec
Handstand practice x 30 sec
Hanging L-hold x 3 reps of 6 sec each
Metabolic conditioning:
5 Rounds –
6 Box jumps
10 Kettlebell swings
14 Med ball slams
