INTERMEDIATE 15/03/2018

A. Strength

3sets of (10min)
Station 1 – Dumbbell Bench Press x 8-10 reps (slow decent)
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps (from floor to under chest)

3 sets of (10min)
Station 1 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 2 – Side Plank x 45 seconds each side

B. Conditioning
AMRAP 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings

 
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