Tuesday, June 7, 2011

You can substitute the run with a 500 meter row if you want.

A. clean grip deadlifts
Beginners: 5, 5, 5, @ 2212; rest 2 min

Advanced: 3, 3, 3, 3 @ 2212; rest 4 min

B. On a 4 minute clock:
Run 400 meters
10-20 ring push-ups (Pick a rep scheme that enables you to get out your reps in 2 sets for the first round. The second round it might take you 3 sets.
AMRAP Overhead Squats 65/95 lbs

rest 7 min

Repeat Part B.