INTERMEDIATE 14/07/2018

A. Strength 4 sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Single-Arm Dumbbell Press x 8 reps each
Rest 30 seconds
60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters)
Rest 30 seconds

B. Conditioning
2 AMRAPs with 1 min Rest inbetween

AMRAP 7 min
3 Burpees
3 Kettlebell Swings
6 Burpees
6 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
12…

then 1 min rest

AMRAP 7 min
Row/Ski 300 Meters or 2 small rounds run
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups

 
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