INTERMEDIATE 23/12/2019

Warm-Up.
Overhead Movement Prep

Followed by…

10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

Then…

A. Strength
EMOM or 16 minutes (4 sets) of:
Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Station 2 – Hollow Rock or Hold x 45 seconds
Station 3 – Dumbbell Z-Press x 8-10 reps
Station 4 – High Box Jumps x 5 reps (step down)

B. Conditioning
AMRAP 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)

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