INTERMEDIATE 24/07/2021

A. Strength
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111
Station 2 – Waiter’s Carry x 30 seconds each arm
Station 3 – Supine Ring Rows x 8-10 reps @ 2111
Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time)

B. Conditioning
Every 10 minutes, for 20 minutes (2 sets) for times:
1000 Meter Row
10 Navy-Seal Burpees (1Pushup – 2 Diagonal Mountainclimbers – 1 Getup)
30 Russian Kettlebell Swings

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