MONDAY, NOVEMBER 7, 2011

A. BACK SQUATS
BEGINNER: @ 22X2, 5, 5, 5; REST 2 MIN

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

ADVANCED: BULGARIAN

B. ROW 60 SEC AFAP
REST 5 MIN.
6 SETS

IN YOUR REST ADVANCED ATHLETES SHOULD ACCUMULATE 30 SEC OF HANDBALANCING AND AT LEAST 5 BRIDGES, 3 SEC HOLD.

INTERMEDIATE DO 10 HEEL TAPS AND 5 BRIDGES
BEGINNER DO 30 SEC CHEST TO WALL HOLD AND 5 BRIDGE, 3 SEC HOLD