Wednesday, October 31, 2012

A. Back Squats
Beginners: 5, 5, 5 @ 22x2; rest 2 min. (at least 2 warm up sets)

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: Go to a max, then down 15 to 30 lbs and do 2 reps x 2 sets; rest 2 min.

B.  For Time:
     Row 21 calories
     Burpees x 21
     Row 15 calories
     Burpees x 15
     Row 9 calories
     Burpees x 9

C1. 6 Post Berlin Crabs each direction x 3 sets
C2.  Handbalancing
Beginners: 1 kick up plus 5 second hold x 5 sets
Intermediate: 5-10 heel and toe taps x 3 sets
Advanced: HB practice on or off cubes

If it is busy, half of you start with C and half start with B.