A. shuttle sprints, 25 meters, there and back x 4 = 100 meters
5 sets
3 min active rest - work on handstands, either 30-60 hold, or toe and heel taps, your choice.
B1. pull-ups
Beginners: 1 negative x 6 sets
Intermediate: 1-5 chin-ups or pull-ups x 6 sets
Advanced: 1-5 false grip pull-ups x 6 sets
B2. Back Squats
Advanced: Session #2 of Squats
Build up to a 1 RM, strip the bar 20-25 lbs and do triples and doubles until you hit 30 reps
Beginner: 5, 5, 5 @ 22x2
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