TUESDAY, AUGUST 2, 2011

A. Handbalancing
Beginners: 30 sec hold x 4 sets; rest 1 min
ADVANCED: 10 toe taps x 2 sets and hold; rest 1 min
10 heel taps x 2 sets and hold; rest 1 min
10 handstand attempts No wall

B. Front Squat
Beginner: 5, 5, 5 @ 22x2 rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets

C. AMRAP in 1 min:
beginner: ring rows
intermediate: static chin-ups or pull-ups
advanced: weighted chin-ups or pull-ups (NO KIP) @ 15 lbs and 40 lbs
zero seconds rest
AMRAP Burpee Box Jumps in 1 mIn @ 20/24 "
3 sets