FRIDAY, NOVEMBER 4, 2011

A. HANDBALANCING OR FRONT SQUATS

BEGINNERS: 30 SEC CHEST TO WALL X 4 SETS; REST 1 MIN.

INTERMEDIATE: 10 HEEL TAPS AND HOLD X 2 SETS; REST 1 MIN

10 TOE TAPS AND HOLD X 2 SETS; REST 1 MIN

ADVANCED: 10 HEEL TAPS X 1 SET; REST 1 MIN

10 TOE TAPS X 1 SET; REST 1 MIN

ACCUMULATE 30 SEC OF HANDBALANCING

A. FRONT SQUATS

BEGINNERS: 5, 5, 5; REST 2 MIN

INTERMEDIATE: 3, 3, 3, 3; REST 2 MIN

ADVANCED: BULGARIAN

B. AMRAP CALORIE ROW IN 1 MIN.

REST 1 MIN

AMRAP POWER CLEAN AND JERKS IN 1 MIN 75/115 LBS

REST 1 MIN

AMRAP BURPEES IN 1 MIN

REST 5 MIN

REPEAT