INTERMEDIATE 14/05/2019

A. Strength
4 sets of:
Back Squat x 4-6 reps

Single-Arm Dumbbell Row x 6-8 reps each

30 meter Bottom’s Up Kettlebell Carry – 15m each arm

B. Conditioning
3rounds for time of:
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
20 Wall Ball Shots

C. Acessory

– Supinated Grip Pushdown (median head of triceps) x 90s Max Reps
– Neutral Grip Pushdown (lateral head of triceps) x 90s Max Reps
– Overhead Extension (all three heads + anconeous) x 90s Max Reps

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