Saturday, November 12, 2011

A. HSPU

Beginners: Find your 1RM on push-ups and then do AMRAP in 12 min. STRICT FORM.

Intermediate and Advanced: Find your 1RM, add some height and do 2-3 reps x 3 sets; rest 2 min.

B. Front Squats

Beginners: 5, 5, 5 @ 22x2; rest 2 min

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Find your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. Row 60 sec AFAP

Rest 4 min.

4 sets