MONDAY, OCT 24, 2010

A.FRONT SQUATS
BEGINNERS @ 22X2, 5, 5, 5; REST 2 MIN.
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.
ADVANCED: WORK YOUR WAY UP TO YOUR 1RM, DROP THE WEIGHT 20 LBS AND DO 2 REPS X 3 SETS; REST 2 MIN.

B. ON A 90 SEC CLOCK:
RUN 200 METERS
AMRAP CHEST TO BAR PULL-UPS
5 SETS
REST 90 SEC.

Beginners: go on a 2 min clock.