Intermediate
Strength:
Strict press –
6 x 4 @ 70%
Metabolic Conditioning:
Tabata –
Toes to bar
Box jump overs
Sit-ups
Squats
*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.
Core:
3 Rounds –
8 Barbell rollouts
12 Good mornings
Beginner
Strength:
Strict press –
6 x 4
Metabolic Conditioning:
Tabata –
Toes to bar
Box jump overs
Sit-ups
Squats
*Tabata consists of 8, 30 second rounds. During each round you will work for 20 seconds then rest for 10 seconds. Your score will be the lowest number of reps achieved within the 8 rounds. Your goal is to get a high number of reps but also be consistent from round to round.
Core:
3 Rounds –
8 Barbell rollouts
12 Good mornings
