INTERMEDIATE 02/01/2020

Warmuo

Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Then…

A. Strength
3 sets of:
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps

rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight.

B. Conditioning
AMRAP 16
200 Meter Run
20 Walking Lunges with DB/KB Farmer’s Carry
40 Air Squats

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