Monday, April 25, 2011

A1. DEADLIFTS
beginners: 5, 5, 5, rest 20 sec

advanced: 3,3,3 rest 20 sec

A2. 20 box jumps as fast as possible 20 and 24 inch; rest 2 min

A3. advanced: 10-20 unbroken plyo push-ups, 3 sets; rest 30 sec
beginner: 2 negatives, rest 45 sec between, 3 sets; rest 30 sec
intermediate: 2-10 push-ups3 sets; rest 30 sec

B. 500 meter row
400 meter run
rest 5 min
3 sets