Tuesday, March 26, 2013

A1. Front Squats  x 10 reps @ 00x0 x 4 set; rest 60 sec
Beginners @ 80 to 90 % of your 5 RM.
Intermediate: @ 70 to 80 % of your 3 RM
Advanced: @ 50 to 60 % of your 1RM


A2.  Wall Walks x 1-5 reps x 4 sets; rest 60 sec

B. Rowing  AMCAP in 45 sec
     Rest 15 sec
     KB Swings AMRAP 50/70 lbs in 45 sec
     Rest 15 sec.
     OHS AMRAP 55/75 lbs in 45 sec
     Rest 15 sec
     Box Jumps AMRAP in 45 sec 20/24"
     Rest 1 min
     3 sets 

Start at any station.