Tuesday, January 8, 2012

I expect speed on these workouts! Pick weights and rep schemes that enable you to do 2-3 rounds unbroken.


In your 25 of Warm Up -
5 minutes of head to toe joint prep
stationary Cossacks
Roles
Back roll into straddle into lizard.


A. AMRAP in 3 minutes.
Front Squats x 15 55/75 lbs
Double Unders x 20

Rest 3 minutes.

B.  AMRAP in 3 minutes:
DB Power Snatch x 10/arm 25/45 lbs
Burpees x 10

Rest 3 minutes.

C. AMRAP in 3 minutes.
Toes to Bar x 10
Shoulder taps x 7 per arm