February 06, 2018
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Intermediate
Strength:
Supinated bar row –
3 x 15 @25 – 30%
* Go light
Skill:
Spend 5 min working on kipping
Muscular Endurance:
5 Rounds with a partner –
Alternating pull-up + hold x 5
Hanging leg raises (left leg, right leg, both) x 5
Knees to chest + supinated pull-up x 5
Metabolic Conditioning:
14 Rounds –
Sprint x 15 sec
Rest x 45 sec
Beginner
Strength:
Supinated bar row –
3 x 15 @25 – 30%
* Go light
Skill:
Spend 5 min working on kipping
Muscular Endurance:
6 Rounds –
10 Inverted rows
10 Leg raises
Metabolic Conditioning:
14 Rounds –
Sprint x 15 sec
Rest x 45 sec
