June 21, 2018
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Intermediate
Strength:
6 Rounds –
4 Sumo deadlifts @ 65% 1RM
6 One arm row / side
Metabolic Conditioning:
100 Wall climbers / side
90 Jumping jacks
80 Flutter kicks / side
70 Squats
60 Push presses
50 Pull-ups
40 Box jumps
30 Sit-ups
20 Burpees
10 Toes to bar
Beginner
Strength:
6 Rounds –
6 Sumo kettlebell deadlifts
6 One arm row / side
Metabolic Conditioning:
100 Mountain climbers / side
90 Jumping jacks
80 Flutter kicks / side
40 Squats
50 Push presses
40 Inverted rows
30 Box jumps
30 Sit-ups
15 Burpees
10 Knees to bar
