INTERMEDIATE 17/09/2020

warmup build in:

wall Slides
Turkish Get-Ups
Kettlebell Windmill

Then…

A. Strength
3 sets
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @slowdecent
Station 2 – Dumbbell Z-Press x 6-8 reps
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B. Conditioning
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (22,5kg/35’s)
9 Double DB Deadlifts (22,5kg/35’s)

50/35 Calorie Row/Bike or 3 rounds run

3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Double Dumbbell Front Squats (22,5kg/35’s)
9 Double DB Deadlifts (22,5kg/35’s)

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