INTERMEDIATE 12/10/2018

0. Warmup (10min)
5 min general Warmup
5 min specifc hammy warmup

A. Strength (20min)

3 sets of AMRAP
1min romanian deadlifts (with 25 % of your 1 RM DL)

then directly into

3 sets of
6-8 heavy conventional deadlifts

inbetween sets do
max rep *weighted Pushups

B. Conditioning (20 min)

For Time:
30/21 Calorie Row/Bike/Ski
3 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row/Bike/ski
2 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

8/5 Calorie Row/Bike/ski
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

 
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