Saturday, February 25, 2012

A. If you squatted yesterday, do Press or HSPU. If you didn't squat yesterday, squat.

Press- Beginners: 5, 5, 5; rest 2 min.

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

HSPU: Find Max depth for one and then add height and do 2 reps x 3 sets; rest 2 min.

Back Squat

5, 5, 5 @ 22x2

B. For Time:

Row 500 meters

15 thrusters 85/115 lbs

Rest 5 min.

C. For Time:

Do 1o Ring push-ups, 15 KB Swings, 9 ring push-ups, 14 KB Swings...

Ring push-ups 1o, 9, 8, 7, 6, 5, 4, 3, 2, 1

KB Swings 15, 14, 13, 12, 11, 10, 9, 8, 7, 6