Monday, January 30, 2012

A. Front Squats
Beginners: 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to max, - 10 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. 5 Bulgarian ring pull - ups.
Barbell Jumping Squats x 5 75/115 lbs
AMRAP in 3 min.

Beginners: 5 ring rows
Intermediate: 2-5 chin-ups or pull-ups (no kipping)
Air squats for beginners.

Rest 10 min.

Repeat Part B.