Friday, January 18, 2013

A. Kipping Tutorial for those who need it x 10 minutes. If you don't need the practice, skip to B.

B. 15 front squats AFAP @ 60% of your max. Beginners will be around 70% or your 5 RM. Must   clean the bar from the floor.
     10 burpees AFAP
     AMRAP Unbroken kipping pull -ups
     rest 3 minutes
    5 sets

C. Pistols
Beginners: to a box x 5 reps per leg x 3 sets
Intermediate and advanced: to the floor x 5 reps x 3 sets