INTERMEDIATE 08/09/2020

0. Warmup


3-5 minutes of Foot Mobility Drills


Pec Activation with Pec Stick or Medicine Ball
Kettlebell Halos

Followed by…

A. Movement Prep & Priming

2 Sets of KB complex with Each Arm:
if KB touches ground 2 Burpees

Single-Arm Floor Press x 6
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6

B. Conditioning

Every 2 minutes, for 30 minutes (3 sets) of:
Station 1 – 400 Meter Run
Station 2 – 10 Dumbbell Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest
(Pro tip: Drive your hands toward your midline to activate your pecs in this movement!)

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