Sunday, February 3, 2013

A. AMRAP in 3 minutes of:
20 split jumps (beginners should do regular air squats)
10 push ups
10 KB Swings 35/55 lbs
Rest 1 minute after each round. Beginners should rest 2 minutes after each round.
5 sets

B. cossacks x 2 lengths
C. crab x 2 lengths

If you have a solid foundation in both the crab and the cossack, do crab into cossack x 4 lengths.