Beginners: @ 22x2, 5-6 reps, 3 sets; rest 2 minutes
Advanced: Take 10 minutes and work up to a heavy single but not a 1RM.
B. 12 back squats (from rack) @ 55% of Back Squat
2 rope climbs
10 burpees
rest 5 minutes
6 sets
If you cannot do a rope climb, do 5 pull-ups. Have someone spot you on the concentric phase.
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