INTERMEDIATE 27/12/2019

Warmup
Wall Slides x 10
Scapular Push-Ups x 10-15 reps

Followed by…

2 sets of
Station 1 – Kettlebell Windmills x 5-10 reps each arm
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Single-Arm Kettlebell Thrusters x 10 per side

Then…

A. Strength
3 sets of:
Tempo Bench Press x 5 reps
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps
Rest 45 seconds
Stationary Dips x 10-12 reps
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

B.
4 x AMRAP 3
3 Strict Handstand Push-Ups or L-Seated DB Presses
6 Strict Pull-Ups
12 Air Squats
60 seconds rest

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