Sunday, January 23, 2012

A1. Front Squats

Beginners: 5, 5, 5; rest 1 min

Intermediate: 3, 3, 3, 3; rest 1 min

Advanced: Max -10 to 25 lbs, 2 reps x 3 sets; rest 1 min

A2. Pull-ups

Beginners: 5 ring rows x 4 sets; rest 1 min

Intermediate: 1-5 chin-ups or pull-ups x 4 sets; rest 1 min.

Advanced: 1-5 Bulgarian ring pull-ups; rest 1 min.

B. 10 front squats @ 95/135 lbs

Row 250 meters AFAP

Rest 4 min.

5 sets