INTERMEDIATE 23/04/2019

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

Station 1: Supine Ring Rows x 10-12 reps
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Single-Leg Squat Variant x 30-40 seconds each side

B. Conditioning
EMOM for 20 minutes (5 sets of each):
Minute 1 – 12/8 Calories of AB/Ski/rowing
Minute 2 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 3 – 30-Second Front Leaning Plank on Rings
Minute 4 – 16 Alternating Cossack Squats

C. Acessory

Turkish Get Up
find your 2 RM

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