Monday, May 21st, 2012

A. Back Squats

        Beginner:  5,5,5 @ 22x2; rest 2 minutes
        Intermediate: 3,3,3,3 ; rest 2 minutes
       Advanced: to max, - 20 lb and do 2 reps x 3 sets;
        rest 2 minutes

B.  On a 2 minute clock:
     
        27 calorie row
        Then AMRAP perfect ring dips in the remaining time
        
        Rest 2 minutes x 5 sets

        OR

       On a 4 minute clock:

        27 calorie row
        12 pistols ( 6 per leg )
        Then in the remaining time do bridge push-ups 
        (* your coach will explain bridge push-up progressions)

        Rest 4 minutes x 3 sets