INTERMEDIATE 14/10/2020

Warm-Up.
Reverse Snow Angels
Jefferson Deadlifts

Followed by…

Kettlebell Complex Warm-Up
Single-Leg DL x 5
Single-Arm Swing x 5
Single-Arm Snatch x 5
Single-Arm Overhead Alternating Reverse Lunges

A. Strength
3 sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
40 meter Bottom’s Up Kettlebell Carry –20meter each arm
Bulgarian Goat Bag Swings x 10 reps
Prone Plank Hold x 60 seconds

B. Conditioning
EMOM 20 minutes (5 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 20 Push-Ups
Minute 3 – 40 seconds of Hollow Hold
Minute 4 – 2 wallclimbs to 20 sec wallhold (in a gymnastic hollow position)

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