INTERMEDIATE 12/07/2019

A. Strength (00:15 – 00:40)
4 sets of each
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Prone Plank x 60 seconds (weighted if possible)
Station 3 – Iso Dumbbell Row x 8 reps each
(hold a dumbbell or kettlebell in each hand; hold at chest )

B. Conditioning (00:40- 00:50)
AMRAP 16 minutes:
1sm round run with medball
12 Alternating Single-Arm Dumbbell Snatches
12 Dumbbell Goblet Squats
6 Strict Pull-Ups

C. Accessory
50 Pulldowns 
50 Banded Facepull-aparts 
50 Banded Pull-aparts (supinated grip) 
*Goal to do all 150 reps with minimal rest 

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