Sunday, November 4, 2012

A. Every 90 seconds, do 6 thrusters and 10 burpees x 7 sets

Thruster weight - 85/135 lbs

If you cannot do 10 burpees in under 30 seconds, be sure to reduce the reps.


B1. Cuban Rotations @ 4121 5-7 reps x 4 sets

B2. Post Berlin Crabs x 5 each direction x 4 sets

B3. Jefferson curls x 10 reps plus 30 sec hold on last rep x 4 sets