INTERMEDITATE 14/01/2019

0. Warmup
Accumulate 3 min in Squat position

A. Strength (20 min)

3 sets of:
Bulgarian Split Squats x 6 reps each leg / more weight than last week
then
chinup grip hold for alap“

B. Conditioning

Teams of 2 will alternate movements AMRAP in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing/Skiing/biking

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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