INTERMEDIATE 31/07/2020

Warmup
2 sets
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

A. Strength
EMOM for 15 minutes (3 sets):
Station 1 – Landmine Press x 8-10 reps slow decent explosive row or push (Left)
Station 2 – Landmine Press x 8-10 reps (Right)
Station 3 – Landmine Rows x 8-10 reps (Left)
Station 4 – Landmine Rows x 8-10 reps (Right)
Station 5 – L-Sit Hold x 30-40 seconds

B. Conditioning
AMRAP 14min
12 Dumbbell Hang Clean & Jerks (Right)
12 Dumbbell Hang Clean & Jerks (Left)
12 Dumbbell Box Step-Overs

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