A. Back Levers
5 sec hold x 4 sets; rest 1 min.
B. Front Squats
Beginner: 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop 20 lbs and do 2 reps x 3 sets; rest 2 min.
C. On a 2 minute clock:
Run 200 meters
20 box jumps 20/24 "
AMRAP ring push-ups
Rest 4 min
5 sets
Beginners: use a 3 minute clock and do regular push-ups.
Got 325 for 1 rep then dropped to 285 for 3 sets of 2. I was at work so I just did some handstand practice instead of the metcon.
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