Thursday, November 29, 2012

A1. HSPU
Beginners: Downward dogs 5 reps x 5 sets; rest 60 sec.
Intermediate: on plates, if you hit 5 reps for 5 sets last time, go to 3 reps for 5 sets; rest 60 sec.
Advanced: 2-5 reps to floor. If you are arching, do  not elevate x 5 sets; rest 60 sec.


A2. Clean Grip Deadlifts
Beginners: 5, 5, 5; rest 90 sec.

Intermediate and Advanced: 3, 3, 3, 3; rest 90 sec.


B. AMRAP in 20 Minutes:
Flying Windmills x 6 per side
1 arm burpee squat push up x 7 per side
rope climbs (arms only if possible) x 2