Sunday, October 28, 2012

A1. Back Squats
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).

Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).

Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.


A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.

Intermediate: 8 sec hold x 5 sets; rest 30 sec.

Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.

B.  2 Rounds
     Toes to Bar x 7
     Burpees x 7
     Box Jumps x 7
     Rest 60 sec.
     2 sets

Advanced: Absolutely NO RESTING on this one.  Perform unbroken.