INTERMEDIATE 24/07/2020

Warmup
EMOM 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side

A. Strength
3 sets of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

B. Conditioning
AMRAP 15min
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold

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