INTERMEDIATE 26/07/2021

A.
3 sets of:
Back Squat x 6 reps
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

B. Conditioning: (20 min)

Part 1: Test your all out effort for:

EMOM for 4 minutes for max reps or calories:
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest

then take your test results and complete this in 3 Minutes timewindow:

Every 3 minutes, for 15 minutes (5 sets) for times of:
-Number of calories completed during 30 second max effort
-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort

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