A. See November 1, 2012
AMRAP in 20 Minutes
3 Front Squats
5 HSPU
5 Pull-Ups @ 30x1
Advanced: Do your front squats at 30 - 40 lbs under your 1RM. Use the rack.
Intermediate/Advanced: Pick a weight at which you can do 3 unbroken. Look in your book for your previous weights. It should be tough but manageable.
For the HSPU
Advanced should elevate.
Intermediate - to the floor
Beginners - either downward dog, pike on box or to elevated height.
For the Pull Ups
Beginners: Elevated Ring Pull Ups
Intermediate: 2-3 reps in either chin up or pull-up grip.
Advanced: All 5 reps.
B1. Elegant Gymnastics Pose x 5 reps x 5 sets
B2. Cuban Rotations x 5-7 reps @ 3131 x 5 sets
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