Intermediate
Strength:
Push press –
7 x 3 @ 100% of strict press 1RM
Muscular Endurance:
4 Rounds –
8 Deadlifts
8 Renegade rows (with push-up)
8 Hollow body rocks
Metabolic Conditioning:
12 Minute AMRAP –
10 Inverted rows
10 Candlestick burpees
10 Mountian climbers / side (Foot to hand)
*Foot to hand mountain climbers are hip mobility permitting. If you cannot get into a world’s greatest stretch, opt for regular mountain climbers
Beginner
Strength:
Push press –
7 x 3 @ 85% of strict press 1RM
Muscular Endurance:
4 Rounds –
8 Deadlifts
8 Renegade rows from knees (with push-up)
8 Hollow body rocks
Metabolic Conditioning:
12 Minute AMRAP –
10 Inverted rows
10 Candlestick burpees
10 Mountian climbers / side (Foot to hand)
*Foot to hand mountain climbers are hip mobility permitting. If you cannot get into a world’s greatest stretch, opt for regular mountain climbers
