INTERMEDIATE 08/02/2020

Warm-Up.
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

In teams of two, AMRAP 15 minutes of:
400 Meter Run (3rds together)
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)

then 2min rest

In teams of two, AMRAP 15 minutes of:

12/9 Calories of Assault Bike
12 Single-Arm Dumbbell Push Presses (22,5/35 lb DBs; 6 each arm – non-working arm is holding dumbbell in the front-racked position while working arm performs push press)
immediately followed by…
Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the Assault Bike and push presses

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