20 August 2015 Strength - GRT Evolutions

Beginner
- W/U:
  - 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
    - KB Swings @ 35#
    - DB Push Press @ 15#
- Training:
  - 5 rounds
    - 1 Min KB swings @ 53#
    - 6x Cauldron (10x each side, 20x total @ 30#)
    - 8x Ankles to bar
    - 10x GHD sit-ups
    - 10x Poor Man’s Reverse Hyper
Intermediate
- W/U:
  - 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
    - KB Swings @ 45#
    - DB Push Press @ 25#
- Training:
  - 5 rounds
    - 45 Sec KB swings @ 53#
    - 8x Cauldron (10x each side, 20x total @ 30#)
    - 12x Ankles to bar
    - 15x GHD sit-ups
    - 15x Poor Man’s Reverse Hyper
Advanced
- W/U:
  - 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
    - KB Swings @ 55#
    - DB Push Press @ 35#
- Training:
  - 5 rounds
    - 1 Min KB swings @ 53#
    - 10x Cauldron (10x each side, 20x total @ 30#)
    - 15x Ankles to bar
    - 20x GHD sit-ups
    - 20x Poor Man’s Reverse Hyper