March 22, 2018
0
Intermediate
Strength:
Work up to a 3 rep max Floor press
Core:
4 Rounds –
6 Bar rollouts
8 Good mornings
Metabolic conditioning:
3 Rounds –
Lunges x 45 sec
Rest x 15 sec
Pull-ups x 45 sec
Rest x 15 sec
Burpees x 45 sec
Rest x 15 sec
Kettlebell swings x 45 sec
Rest x 15 sec
Beginner
Strength:
Work up to a 3 rep max Floor press
Core:
4 Rounds –
6 Inchworm walkouts
8 Good mornings
Metabolic conditioning:
3 Rounds –
Lunges x 45 sec
Rest x 15 sec
Inverted rows x 45 sec
Rest x 15 sec
Burpees x 45 sec
Rest x 15 sec
Kettlebell swings x 45 sec
Rest x 15 sec
