A1. Back Squats
Beginners: @ 22x2 5, 5, 5; rest 30 sec. (Do 2 warm up sets).
Intermediate: 3, 3, 3, 3; rest 30 sec. (Do 2 warm up sets).
Advanced: Go to a max, down 20 lbs and do 2 reps x 2 sets; rest 30 sec.
A2. Front Levers
Beginners: 12 sec hold x 5 sets; rest 30 sec.
Intermediate: 8 sec hold x 5 sets; rest 30 sec.
Advanced: cluster set - 3 sec hold, rest 30 sec x 3 reps x 5 sets; rest 30 sec.
B. 2 Rounds
Toes to Bar x 7
Burpees x 7
Box Jumps x 7
Rest 60 sec.
2 sets
Advanced: Absolutely NO RESTING on this one. Perform unbroken.
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