INTERMEDIATE 28/07/2021

A.Strength
3 sets of each:
Station 1 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.Conditioning
For time:
30 Front-Racked Kettlebell Squats
15 Strict Pull-Ups
20 Front-Racked Kettlebell Squats
10 Strict Pull-Ups
10 Front-Racked Kettlebell Squats
5 Strict Pull-Ups

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