May 7, 2011

A1. push-ups
advanced: AMRAP ring dips x 4 sets; rest 30 sec.
intermediate: 1-7 push-ups x 4 sets; rest 30 sec.
beginner: 1 negative, rest 45 sec, 1 negative x 4 sets; rest 30 sec.

A2. back levers
5 sec hold x 4 sets; rest 30 sec.


B. Run 400 meters
9 deadlifts @ 185/265 lbs
15 box jumps 20/24"
3 rounds