Thursday, December 23rd, 2010

A1. Pull-ups
weighted: @21x1, 3-4 reps; 3 sets, rest 60 sec
Beginner: 32x5, 3-4 reps; 3 sets, rest 60 sec
A2. Hspu
Beginner and Intermediate: 5 second negative; 3 sets, rest 60 sec
Advanced: 3-4 reps; 3 sets, rest 60 sec
Or, if you do not want to get upside down:
Presses: 3-4 reps; 5 sets, rest 60 sec

B.
1 minute wallballs 14/ 16 lbs
1 minute sdhp 65/95 lbs
1 minute double unders
2 minutes rest
5 sets