July 12, 2018
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Intermediate
Strength:
Warm-up your deadlift, then –
Deadlift – 5 x 4 @ 70%
Muscular Endurance:
4 Rounds –
6 Dips
8 Hollow body rocks
Chipper:
60 Jumping lunges (30 / side)
40 Russian kettlebell swings
20 Push-ups
10 Strict chest-to-bar pull-ups
800 Meter run
10 Strict chest-to-bar pull-ups
20 Push-ups
40 Russian kettlebell swings
60 Jumping lunges (30 / side)
Beginner
Strength:
Warm-up your deadlift, then –
Deadlift – 5 x 6
Muscular Endurance:
4 Rounds –
6 Overhead triceps extensions
8 Hollow body rocks
Chipper:
60 Lunges (30 / side)
40 Russian kettlebell swings
20 Push-ups
15 Inverted rows (challenge yourself)
800 Meter run
15 Inverted rows (challenge yourself)
20 Push-ups
40 Russian kettlebell swings
60 Lunges (30 / side)
