A. If you squatted yesterday, go right to B. If you didn't squat yesterday, do front squats.
Front Squats
Beginners: @ 22x2, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep, down 20 to 30 lbs and do 2 reps x 3 sets
B. See: March 22, 2011 for your previous times: This is an OPT workout that I did for him. It is gross.
5 Rounds for Time:
20 push press 55/75 lbs
20 pull-ups
20 cal row
20 burpees
walk rest 8 min between sets - all at 95%
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