Saturday, January 5, 2012

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3 (For advanced, use your previous 1RM for the back squat to decide on a weight).

A2. HSPU
Beginners: 5-7 reps of downward dogs x 5 sets
Intermediate: 3-5 reps x 5 sets, depending on your current goal.
Advanced: 1-5 reps x 5 sets

B. On a 5 minute clock:
Row 500 minutes
25 Burpees
AMRAP Ring Dips or Kipping Muscle Ups with the remaining time.
Beginners- Go on a 6 minute clock and reduce the number of burpees that you do.