Thursday – March 23, 2017 (20170323)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

5 rounds:

30 seconds Front Squat @ body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

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[tab]Level 2

5 rounds:

30 seconds Front Squat @ 70% body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ 70% body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

[/tab]

[tab]Level 3

5 rounds:

30 seconds Front Squat @ 80% body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ 80% body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

[/tab]

[tab]Level 4

5 rounds:

30 seconds Front Squat @ body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

Post total Reps+calories

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[tab]Motivation

[/tab]

[tab]Strength

Press 3 x 5 @ 80% of your 5RM

[/tab] [/tabcontent] [/tabs]

Mobility: foam roll legs and hips 8 minutes

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Saturday April 4th, 2020 (20200404)

Level 1 Accumulate 10 minutes of Jogging or walking. Every 2 minutes complete 20 Lunges (100 total) *The time it takes to do you lunges