Tuesday, August 21, 2012

A. Chest to bar Pull-ups - AMRAP in 45 sec x 5 sets; rest 75 sec.
Intermediate: AMRAP kipping pull-ups in 60 sec x 5 sets; rest 120 sec.
Beginners: AMRAP Ring Rows in 60 sec @ 30x1 x 5 sets; rest 120 sec.

B.  Not for time but do it quickly with solid biological-flow and as little rest as possible.
     air squat to 1 arm push-ups x 20 (10 per side)
     Cozack insertions x 10 reps (5 per side)
     low rotations into bridge x 3 reps per side
     pistols x 10 reps (5 per side)
     rest 4 min
     5 sets

No Bridge? Elevate feet for 3 reps