Sunday August 31, 2014

A1. push ups x 5 reps x 4 sets (advanced should do hovering push ups)

A2. pull ups  or chin ups x 3-5 reps x 4 sets (advanced should do either wide grip or weighted)

A3. Back Squats 8-10 reps @ 32x2 x 4 sets Go up in weight only if you hit 10 reps and there is absolutely no pitching forward.

Rest 90 sec between A1 and A2 and 60 sec between A2 and A3.


B. 30 sec AMRAP air squats
     30 sec rest
     30 sec AMRAP KB Swings 35/55 lbs
     30 sec rest
      30 Sec AMRAP burpees
     30 sec rest
     5 sets