SUNDAY, JULY 24, 2011

A. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Advanced: work up to a 1RM and do 2 reps x 3 sets; rest 2 min.

B. 200 meter run x 5
rest 5 minutes

In your rest period work on handstands, pull-ups or muscle-ups.