Friday, March 30, 2012

A. If you squatted yesterday, do: L Sits 8 sec hold x 5 sets; rest 60 sec.

If you didn't squat yesterday, do Back Squats @ 22x2 5, 5, 5; rest 2 min.

B. Muscle ups AMRAP in 60 sec x 3 sets; rest 2 min.

Or, AMRAP kipping pull-ups

AMRAP RIng Rows

C1. Trap 3 raises @ 2222 8 reps x 3 sets

C2. 1 legged back extensions @ 30x3 8 reps per leg x 3 sets

D. Run 200 meters

15 KB Swings

4 Rounds for Time (200 meters is to the telephone pole and back).