Monday, March 30, 2015

A. If you trained yesterday, skip part A.

Strict Pulling
Advanced: PA1AC @ 31x3 x 4-8 reps x 5 sets; rest 3 minutes

Intermediate: 2-5 reps strict pull ups @ 31x3 x 5 sets; rest 3 minutes.

Intermediate 2: 2-5 strict chin ups @ 31x3 x 5 sets; rest 3 minutes.

Beginner 1: accumulate 1 chin up 90 sec. No tempo x 15 reps.

Beginner 2: 5 ring rows @ 51x5 x 5 sets; rest 3 minutes.

B.  Burpees x 15
     Double Unders x 50
     Kipping chest to bar Pull ups x 15 reps
     Rest 3 min Active Recovery
     4 sets