INTERMEDIATE 12/03/2019

A. Strength (00:15- 00:35)
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1: 6-8 Rolls to Candlestick
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B. Conditioning (00:35 – 00:59)
EMOM for 24 minutes (6 sets of each):
Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Russian Heavy Kettlebell Swings
Minute 3 – 10 Dumbbell Thrusters
Minute 4 – 8-12 Stationary Dips
(add weight if these are easy)



C. Acessory

Banded Facepull-aparts: 4 x 25 (install bands on Pullupbar and pull down to 45 degrees with elbows back as far as possible)



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