Tuesday, January 17, 2012

A. Take 15 minutes and find your 3RM Thruster - See Dec 20, 2011

B1. Shoulder Touches - AMRAP in 30 sec.

These are down chest to wall. If you are not ready for them yet, just do a 30 sec chest to wall hold x 5 sets; rest 2 min.

B2. Yewkis on the rings

2-5 reps x 5 sets; rest 2 min.

You need at least 3 static chin-ups and some semblance of a front lever to do a yewki. If you are not there yet, do 1 concentric chin-up

C. Finish off with 2 sets of cuban rotations @ 2222, 8 reps