INTERMEDIATE – MONDAY

INTERMEDIATE

HAPPY MONDAY EVERYONE! 

DAY 20 / 28 

A DIFFERENT SORT OF LADDER FROM AMY, FINISHING OFF WITH A LEG BURNER! 

WE HOPE YOU ENJOY THIS WORKOUT! 

HAVE AN AMAZING WEEK EVERYONE. 

LET’S GET IT TOGETHER…

WORKOUT

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WARM UP

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BODYWEIGHT METCON 

10 MINUTES ON THE CLOCK 

75 SQUATS 

60 REVERSE LUNGES 

45 MOUNTAIN CLIMBERS 

30 TOE TOUCHES 

15 JUMPING JACKS 

5 BURPEES 

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EMOM LADDER 

ROUND 1 

6 SWING / 6 SQUAT 

ROUND 2

6 SWING / 6 HIGH PULL / 6 SQUAT 

ROUND 3 

5 SWING / 5 HIGH PULL / 5 THRUSTER / 5 SQUAT 

ROUND 4 

4 SWING / 4 HIGH PULL / 4 THRUSTER / 4 PRESS / 4 SQUAT 

ROUND 5 

3 SWING / 3 HIGH PULL / 3 THRUSTER / 3 PRESS / 3 ROW / 3 SQUAT 

ROUND 6 

4 SWING / 4 HIGH PULL / 4 THRUSTER / 4 PRESS / 4 ROW / 4 SQUAT 

ROUND 7 

4 SWING / 4 HIGH PULL / 4 THRUSTER / 4 PRESS / 4 SQUAT 

ROUND 8 

5 SWING / 5 HIGH PULL / 5 THRUSTER / 5 SQUAT 

ROUND 9 

6 SWING / 6 HIGH PULL / 6 SQUAT 

ROUND 10 

10 SWING / 10 SQUAT 

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WITH ME… 

5 SQUATS (NORMAL SPEED)

5 SQUATS (4 SECONDS DOWN) 

5 SQUAT HOLD (5 SECOND HOLD) 

X 5 

GORILLA ROW – 20 SECONDS 

ALTERNATING PRESS – X 10 

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!! AB BLAST !! 

LEG OVERS – X 10 

SCISSORS – X 10 

FULL BODY CRUNCH – X 10 

X 3 

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SESSION COMPLETE!