INTERMEDIATE 12/06/2019

A. Strength (00:15- 00:35)

4 sets
Station 1 – Hanging Med-Ball Hypers x 10-12 reps

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps

B. Conditioning ((00:35-00:53)
In teams of 4 with 4 stations, AMRAP 18 min:

S1: 15/10 Calories of Assault Bike
S2: 20 Walking Lunges with Kettlebells
S3: Weighted Plank Hold (20/10)
S4: Rest / Support for S3 and then get on Bike

C. Acessory
Trap 3 KB Shrugs: 3 x 10-10-10. Rest 60s.
– Front + Side + Behind Back (hold for 1 sec in raise)

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