March 21, 2018
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Intermediate
Strength:
Work up to a 2 rep max lunge
Muscular endurance:
4 Rounds –
6 Presses
6 Rows
Metabolic conditioning:
5 Rounds –
5 Deadlifts
50 Jump ropes
Rest 2 minutes, then:
3 Rounds –
Plank x ALAP (As long as possible)
Battle rope slams x AMAP in 1 min
Rest 2 min
Beginner
Strength:
Work up to a 2 rep max lunge
Muscular endurance:
4 Rounds –
6 Presses
6 Rows
Metabolic conditioning:
5 Rounds –
10 Kettlebell deadlifts
50 Jump ropes
Rest 2 minutes, then:
3 Rounds –
High plank x ALAP (As long as possible)
Battle rope slams x AMAP in 45 sec
Rest 2 min
