Thursday, January 13, 2010

A1. pull-ups
Beginners: 30 sec negative, 5 sets
Intermediate: one pull-up, 5 sets
Advanced: wide grip pull-ups 3-5 reps for 5 sets;

A2. Back levers: 2 reps, rest 20 sec; 5 sets

A3. For Intermediate and Advanced: muscle-up transitions: 7 reps, 5 sets

B. 2 wall walks
10 air squats
ABSOLUTELY NO RESTING: Back and Forth 7 times

active rest for 5 minutes - walking

C. 5 double unders AFAP
3 burpees
absolutely no resting - back and forth 7 times

active rest for 5 minutes - walking

D. 3 kb swings 35/50
3 box jumps 20/24"
absolutely no resting - back and forth 7 times

* The idea for B-D (with some adjustments) is from OPT.