INTERMEDIATE 28/03/2019



A. Strength (00:15-00:35)

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Dumbbell Death March x 20 steps
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B. Conditioning (00:35-00:59)
2 sets for max reps/calories of:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds



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