Monday, November 1, 2010

A1. Front Squats @ 32X1 3-4 reps x 4 sets
A2. L-Sit - Beginners: 5-7 hanging leg raises x 4 sets
Intermediate: Parallel Bars (tuck) 2 reps max hold (rest 20 sec between reps) x 4 sets
Advanced: 2 reps max hold (rest 20 sec between reps) x 4 sets
A3. Ring dips 3 reps x 4 sets - Beginners: 5 second negative
- Intermediate: 3-5 reps x 4 sets
- Advanced: weighted 2-3 reps @ 21x1 x 4 sets
Rest 120 seconds

B. 3 Rounds
For Time
7 x Bulgarian ring push-ups
11 x Barbell Jumping squats 35 lbs/ 55 lbs
14 x alternating hang kettlebell clean 30 lbs/ 45 lbs