INTERMEDIATE 11/03/2019

A. Strength (00:15- 00:35)
EMOM for 15 minutes (3 sets of each):
Staiton 1 – Goblet Squat x 6 reps
Station 2 – Philly Press (Lefthand) x 8 reps (Lunge forward with right foot and press with left hand, knees should not be touching ground)
Station 3 – Goblet Squat x 6 reps
Station 4 – Philly Press (Righthand) x 8 reps (Lunge forward with left foot and press with right hand, knees should not be touching ground)
Station 5 – Prone Plank Hold x 40 seconds

B. Conditioning (00:40- 00:55)
4 sets of 3-minute AMRAPs:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

C. Accessory

Banded Pallof Press (heavy band): 4 x 8 each side



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