THURSDAY, OCTOBER 27, 2011

A.BACK SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN

INTERMEDIATE: 2, 2, 2, 2; REST 2 MIN

ADVANCED: BULGARIAN

B. HSPU or PRESS

BEGINNERS: (YOU ARE A BEGINNER IF YOU DO NOT HAVE A PUSH-UP). FIND YOUR 1RM FOR HEIGHT, ADD SOME HEIGHT AND DO 2-3 REPS FOR 3 SETS; REST 2 MIN

INTERMEDIATE AND ADVANCED: FIND YOUR 1RM, ADD HEIGHT, AND DO 2-3 REPS X 3 SETS; REST 2 MIN.

C. AMRAP THRUSTERS IN 30 SEC 35/45 LBS UNBROKEN

ROPE CLIMB 2-3 REPS

10 BURPEES

REST 4 MIN.

3 SETS

IF YOU CANNOT DO ROPE CLIMBS:

BEGINNERS: AMRAP PULL-UPS IN 1 MIN. YOU MAY USE BANDS.

INTERMEDIATE: AMRAP STATIC PULL-UPS IN 1 MIN.