INTERMEDITATE 10/01/2019

A. Strength
4 sets of:
Back Squat 6-8 reps

Single Arm Dumbbell Row x 8-10reps each arm

Hollow Body Rock x 45-60sec
rest 45sec

B. Conditioning
1 round for time of:
400 Meter Run / 500 Meter Row or Ski / 25 cal AB
20 Goblet Squats (Kettlebell weight: 20/12)

then

1 round
400 Meter Run / 500 Meter Row  or Ski / 25 cal AB
20 Alternating Cossack Squats (no weight)
10 Strict Toes to Bar (or Hanging Leg Raises)

1 round

400 Meter Run / 500 Meter Row or Ski / 25 cal AB
20 Alternating Lungees (Kettlebell weight: 20/12)
10 Strict Toes to Bar (or Hanging Leg Raises)

 

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