INTERMEDIATE 20/11/2018

A. Strength
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps (slow contorlled decent)
Station 2 – Alternating Cossack Squats x 12 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 (20 minutes)

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 18/12 Calories of Assault Bike or Rowing

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