INTERMEDIATE 30/09/2020

0. Warmup

Shuttle Runs
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Throughs in Bottom of the Squat x 10 reps

A. Strength

for 10 min accumulate AMROUNDAP

define a KB complex

Kettlebell Complex:
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 20 meter each arn
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
+ coaches decision on 1 more KB movement

A. Conditioning
AMRAP 25 minutes of:
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
20 Dumbbell Thrusters
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
15 Devil’s Presses
25/18 Calories of Assault Bike or 500 Meter Ski Erg or 400 Meter Run
10 Strict Pull-Ups

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