INTERMEDIATE 19/11/2018

0. Warmup
for 15 min

A. Strength (20 minutes)

Back Squat
*Set 1 – 8 reps @ 55%
*Set 2 – 8 reps @ 60%
*Set 3 – 6 reps @ 80%
*Set 4 – 4 reps @ 70%
*Set 5 – 3 rep @ 80%
*Set 6 – 8 reps @ 70%
Rest 2 minutes between sets.

B. Conditioning
For time:
400 Meter Run (3rds run)
60 Alternating Dumbbell Snatches (22,5kg/35 lbs)
30 meter Walking Lunges with Dumbbell Farmer’s Carry (22,5kg/35 lbs)
400 Meter Run (3rds run)

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