INTERMEDIATE 10/01/2020

Warmup

Handstand Practice (freestanding or against a wall) x 60 seconds

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Alternating Cossack Squats x 14-16 reps

Then…

A. Strength
4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps
Station 3 – 40meter Bottom’s Up Kettlebell Carry – 20m each arm

B. Conditioning
AMRAP 15 minutes of:
6 Strict Handstand Push-Ups
9 Pull-Ups
12 Alternating Pistols

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