INTERMEDIATE 30/07/2019

A. Strength (00:15-00:40)

3 sets of:
Station 1 – Dumbbell Bench Press x 10-12 reps
Station 2 – Supine Ring Rows x 10-12 reps
Station 3 – Side Plank x 45 seconds each side

B.
4 rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Stationary Dips

C. Acessory
Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.

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