INTERMEDIATE 03/06/2021

Movement Prep:
Prone Walkouts
Banded Bent-Over Seasaw Rows
Superman to Hollow Rolls

A.Strength
3 sets every 90sec
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps
Station 3 – Single-Arm Dumbbell Row x 8 reps each
Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B. Conditioning
AMRAP 12 min
6 Dumbbell Hang Power Cleans
12 Alternating Single-Arm Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

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