Monday, July 9, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 30 sec
Intermediate: 3, 3, 3, 3; rest 30 sec
Advanced: Max then down 15 to 30 lbs x 2 reps x 3 sets; rest 30 sec.

A2. Front Lever x 12 sec hold x 5 sets; rest 10 sec

A3. Planche x 12 sec hold x 5 sets; rest 10 sec

B. 60 sec AMRAP double unders
     60 sec AMRAP toes to bar
     60 sec of rest
      5 sets