INTERMEDIATE 08/07/2019

A. Strength (00:15 – 00:40)
3 sets of:
Station 1 – Dumbbell Bench Press x 12-15 reps
Station 2 – Iso Kettlebell Row x 8 reps each side
(pull right, hold right KB at chest, then pull left KB, when touching chest release right KB and hold left)
Station 3 – Stationary Dips x 10-15 reps
Station 4 – Side Plank x 45 seconds each side

B. Conditioning (00:40 – 00:50)
AMRAP 10 min
6 Burpees
12 Dumbbell Push Press
18 V-Ups

C. Acessory (00:50-00:60)
– Supinated grip pushdown (medial head of triceps) x 90s Max Reps
– Neutral grip pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps

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