A. Back Squats
Beginners: @ 22x2, 5, 5, 5; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min
B. 200 meter sandbag run
rest 20 sec exactly
push-ups (beginners do AMRAP in 1 min (find your 1RM, add height; Intermediate: AMRAP Strict in 1 min; Advanced: AMRAP in 1 min on rings, super advanced: support position ring push-ups).
rest 20 sec exactly
L-sits 10 sec hold
rest 2 min
5 sets
Ken has very pretty support position ring push-ups.
ReplyDeleteWanted to say it was very cool to see Olivia working hard on her jumps today!!! Great job! :-)
ReplyDeleteKat