INTERMEDIATE 28/07/2020

0. Warmup

Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation with Pecstick or Wallball x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A. Strength
3 sets of each
Station 1 – Dumbbell Shoulder Press x 8-10 reps
Station 2 – Strict Pull-Ups x 6-8 reps
Station 3 – Farmer’s Carry x 100 Meters

B. Conditioning

For time:
3 rounds for time of:
400 Meter Run (3 rounds)
30 Kettlebell Swings
20 Pushups
3 Wallclimbs

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