Monday, September 1, 2014

A1. Deadlifts
Advanced and Intermediate: 3, 3, 3, 3
Beginner: 7, 7, 7, 7
Rest 60 seconds

A2. HSPU STRICT CF STYLE
Advanced: 3-5 reps x 4 sets; rest 60 sec
Intermediate: 5 reps x 4 sets; rest 60 sec
Beginner: Eccentric Downward Dog 10 sec 1.1 x 4 sets; rest 60 sec

B. On the minute, do 10 kipping pull ups until you hit 75 burpees.  See April 14 and May 27, 2014.

Coaches, please reduce reps on kipping pull ups if athlete CANNOT do 10 reps unbroken.