Monday, January 21, 2013

Every 3 minutes for 5 sets.

A1. Back Squats  x 5 reps @ 00X0

A2. 1-5 chin ups or pull-ups or muscle ups

If you do not have a chin up or a pull-up, do an eccentric.

B. On a 2 minute clock:
Row 250 meters - with the remaining time do:
AMRAP air squats

rest 4 minutes.

Repeat

C. On a 2 minute clock:
Row 250 meters - with the remaining time do:
1 arm squat burpees

Rest 4 minutes.

Repeat