INTERMEDIATE 28/09/2020

A. Strength
3 sets of each
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

B. Conditioning
EMOM 20 minutes (5 sets of each) for Max Reps/Cals:
Minute 1 – AB / ROW / SKI (for calories)
Minute 2 – Burpee Box Jump-Overs
Minute 3 – Strict Pull-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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