FRIDAY, NOVEMBER 4, 2011

A. HANDBALANCING OR FRONT SQUATS
BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.
INTERMEDIATE: 10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN
10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN
ADVANCED: 10 HEEL TAPS X 1 SET; REST 1 MIN
10 TOE TAPS X 1 SET; REST 1 MIN
ACCUMULATE 30 SEC OF HANDBALANCING

A. FRONT SQUATS
BEGINNERS: 5, 5, 5; REST 2 MIN
INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN
ADVANCED: BULGARIAN

B. AMRAP CALORIE ROW IN 1 MIN.
REST 1 MIN
AMRAP POWER CLEAN AND JERKS IN 1 MIN 75/115 LBS
REST 1 MIN
AMRAP BURPEES IN 1 MIN
REST 5 MIN
REPEAT