INTERMEDIATE 07/02/2020

Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick Squats (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side

Then…

A. Strength (00:20-00:39)
3 sets of:
standing Landmine Press x 8-10 reps @ 2111 (Left Arm)

standing Landmine Press x 8-10 reps @ 2111 (Right Arm)

Alternating Bent-Over Kettlebell Row x 10-12 reps

B. Conditioning (00:39-00:60)
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps L-Seated Dumbbell Presses in remaining time / OR strict HSPU

Rest 90 seconds minutes, and repeat for a total of 6 sets.

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