Wednesday, September 26, 2012

A1. Toes to Bar
Beginners: 5-7 strict knees to chest x 4 sets; rest 30 sec.

Intermediate: AMRAP in 60 sec x 4 sets; rest 30 sec.

Advanced: Unbroken x 4 sets; rest 30 sec.


A2. Back Squats
10 reps  @ 30x0 x 4 sets; rest 30 sec.  If you can't follow the tempo the weight is too heavy.


B.  Backwards sled pulls x 30 meters x 4 sets. Rest 4 minutes. In your rest, work on handbalancing.  Unless you are new to Flux you should have an idea of where you are at in your progressions.