Sunday, March 20, 2011

A1. Press
Beginners: @ 21x1 5-6 reps x 3 sets; rest 1 min
Advanced: 1-2 reps x 4 sets; rest 1 min

A2. Air Squats (only for those not competing) @ 23x2 8-15 reps unbroken x 5 sets; rest 2 min

B. Row Sprints
45 sec @ 100% intensity
rest walk for 45 sec
6 sets