November 10, 2016
0
Intermediate
Strength:
Back squat –
4 x 8 @ 60-65%
Muscular Endurance:
3 Rounds –
10 sec Pullup hold
25 sec Handstand hold
10 Dips (neutral grip)
Metabolic Conditioning:
12 Min AMRAP –
16 Deadlifts
10 Lunges
4 Rows
Beginner
Strength:
Back squat –
4 x 8 @ 60-65%
Muscular Endurance:
3 Rounds –
10 sec Inverted row hold
25 sec Plyobox pike hold
10 Dips (pronated grip)
Metabolic Conditioning:
12 Min AMRAP –
16 Deadlifts
10 Lunges
4 Rows
