INTERMEDIATE 10/10/2019

A. Strength
3sets of
Station 1 – Back Squat x 8-10 reps
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps

B. Conditioning

For max reps/calories:
2 Minutes of Assault Bike (or Rowing)
Rest 60 seconds
2 Minutes of Dumbbell Thrusters
Rest 60 seconds
2 Minutes of Burpees
Rest 60 seconds
2 Minutes of Assault Bike (or Rowing)

C. Accessory
Banded Pull-through: 4 x 25. OR 2 x 50 heavy Russian KBS

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