Metabolic Conditioning and Work Capacity:
5, 10, 15, 20 x 3 (elite, 150 reps each)
5, 9, 11, 13 x 3 (intermediate, 114 reps each)
5, 7, 9 x 3 (beginner, 63 reps each)
wall ball shots, men 20# ball, women 14# ball
slamball, men 20# ball, women 10# ball
box jump, men 24" box, women 18" box
The way this works is....you'll pick a level and do that rep scheme. For example: elite level will do 5 reps of each exercise, then 10 reps of each, then 15, then 20, then start back over at 5...and repeat for a total of 3 cycles.
Great class!
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