Friday, December 21, 2012

A1. Pulling
Beginners - 30 sec eccentric x 5 sets
Intermediate - 1-5 reps of chin ups x 5 sets or 1-5 reps of pull-ups x 5 sets
Advanced -Only do advanced today if you have 5 reps of 5 sets of pull-ups.
Archers - Your Coach  will explain

A2. Step Behinds x 5 each direction x 5 sets

Advanced do roles into step behinds.  x 5 sets

B. 3 rounds for time
     Push Press x 15 65/95 lbs
     Barbell Jumping Squats x 10    65/95 lbs

     rest 10 minutes
    
C. 3 Rounds for time
     kipping pull-ups x 15
     burpees x 15
    
    
Only advanced should do jumping squats.