INTERMEDIATE 23/06/2020

0. Warmup
full spinal warmup
toracic spine
lower spine
rotations

A. Conditioning

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

B. Conditioning

EMOM for 25 minutes (5 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 40 Double-Unders
Minute 3 – 15/10 Calories of Assault Bike
Minute 4 – 20 V-Ups
Minute 5 – 20 Russian Kettlebell Swings

When the running clock reaches 25:00…

3 rounds for time of:
20/15 Calories of Rowing
40 Double-Unders
15/10 Calories of Assault Bike
20 V-Ups
20 Russian Kettlebell Swings

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