INTERMEDIATE 19/06/2019

A. Strength (00:15- 00:35)

Station 1 – Back Squat x 10 reps
Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps
Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps
Station 4 – L-Sit or L-Sit Progression x 45-60 seconds (hanging or trapbar)

B. Conditioning (00:35-00:55)

For time:
1000 Meter Row
immediately followed by 4 rounds of:
10 Alternating Single-Arm Dumbbell/Kettlebell Snatches
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry

C. Acessory
3 x 20 plank rows with a band each side (hips in parallel to ground, pull band to hip)

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