INTERMEDIATE 07/03/2020

A. Strength
work 5 minutes on TGUP

KB Flow for 10 minutes
increase weight if good technique

10 KBSwings
5 left armswings
5 left armcleans
5 left arm clean&jerks
5 left arm reverse lungees
5 left arm rows
inbetween 5 Burpees
10 KBSwings
5 right swings
5 right armcleans
5 right arm clean&jerks
5 right arm reverse lungees
5 right arm rows


B. Conditioning
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 40 Wall Ball Shots (20/14 lbs)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)

Schreibe einen Kommentar

Deine E-Mail-Adresse wird nicht veröffentlicht. Erforderliche Felder sind mit * markiert.