INTERMEDIATE 23/07/2020

A. Warmup Skilldevelopment

2 sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

A. Strength
3 sets of:
Front Squat x 4 reps @ slow controlled get down + explosive getup

Front-Leaning Rest on Rings x 60 seconds

Bent-Over Dumbbell Flyes x 15 reps

B. Conditioning
3 rounds
Assault Bike / Row / Ski (for calories)
Goblet Squat

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