INTERMEDIATE 02/12/2019

0. Prep for Wod
EMOM 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10
Station 3 – Single-Leg Jumps x 5 each leg

Then…

A.Strength
EMOM 16 minutes:
Minute 1 – Dumbbell Shoulder Press x 6-8 reps
Minute 2 – Banded Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps (1sec up / 1 sec hold ..
Minute 4 – Prone Plank x 30-40 seconds

B. Conditioning
5 rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses

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