INTERMEDIATE 27/10/2020

Warm-Up.

A. Strength
3 sets of each:
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row (Meadow) x 8 reps (Left)
Station 3 – Landmine Row (Meadow) x 8 reps (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)

B. Conditioning (one team starts with running A other team starts with rowing B)

A. Every 6 minutes, for 12 minutes (2 sets) for times:

3 rounds Run
20/15 Calories of Assault Bike

then

B. Every 6 minutes, for 12 minutes (2 sets) for times:
1000/800 meter row
30 DB Pushpress

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