INTERMEDIATE 09/04/2019

A. Strength (00:15-00:35)
3 sets of:
Death March x 16-20 steps

Tempo Push-Ups x 15 reps @ 1111

Alternating Reverse Lunges with DBs x 20 reps

B. Conditioning (00:35-00:60)
4 sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest


C. Acessory

Banded Back Complex:
50 Pulldowns (extended elbows, squeezing lats in a hinging position)
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

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