A. Push Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for 1 rep, then down 15 to 30 lbs, 2 reps x 3 sets
B. 21Chest to Bar pull-ups
800 meter run
21 KB Swings 50/70 lbs
Rest 8 min
Repeat
Beginners: 15 Ring Rows and 400 to 800 meter run.
Intermediate: 10-15 Chin over vertical plane of bar (with or without a band). If you have 1 or 2 solid kipping pull-ups, ABSOLUTELY no band. Reduce reps instead and consult with your coach.
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