INTERMEDIATE 02/11/2021

0. warmup

Split Squat Pulses x 40 seconds (Left Side) with db/sb press
Split Squat Pulses x 40 seconds (Right Side) with db/sb press



A. Strength
3 sets of
Station 1 – Frontsquats x 5 reps
Station 2 – Banded Bent-Over Rows x 10 reps @2012
Station 3 – Banded Biceps Curls x 20+ until burn reps @ 10X0


Movement notes:
*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.

B. Condi
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
30 Kettlebell Front Squats
15 Box Step-Overs with Kettlebell Farmer’s Carry

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