THURSDAY, OCTOBER 20, 2011

A. PRESS
BEGINNERS: 5, 5, 5; REST 2 MIN.

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN.

ADVANCED: WORK UP TO YOUR 1RM, DROP THE WEIGHT APPROXIMATELY 20 LBS, AND DO 2 REPS X 3 SETS; REST 2 MIN.


B1. SUPPORT POSITION RING PUSH-UPS, 3-5 REPS X 4 SETS; REST 1 MIN

BEGINNERS: FIND YOUR 1 RM FOR DEPTH, ADD SOME HEIGHT AND DO 2-3 REPS X 4 SETS; REST 1 MIN.

INTERMEDIATE: AMRAP PUSH-UPS IN 1 MIN OR AMRAP RING PUSH-UPS IN 1 MIN X 4 SETS; REST 1 MIN.


B2. BACK LEVER, 3-5 SECOND HOLDS X 4 SETS; REST 1 MIN


C. KB SWINGS AMRAP IN 30 SEC.
DOUBLE UNDERS AMRAP IN 30 SEC.
BURPEES AMRAP IN 30 SEC.
REST 90 SEC
5 SETS