Friday, May 18, 2012

A. If you squatted yesterday, go right to B. If you didn't squat yesterday, do front squats.
Front Squats
Beginners: @ 22x2, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep, down 20 to 30 lbs and do 2 reps x 3 sets

B. See: March 22, 2011 for your previous times: This is an OPT workout that I did for him.  It is gross.


5 Rounds for Time:

20 push press 55/75 lbs
20 pull-ups
20 cal row
20 burpees
walk rest 8 min between sets - all at 95%