WARM UP:
brachiation drills
OHS with PVC facing wall
400 meter run at 50% intensity
rotational L sit
A. See Nov 3, 2012
AMRAP in 3 minutes:
7 barbell jumping squats 95/145 lbs
5 HSPU
AFAP
Rest 3 min.
5 Sets
Only advanced should do jumping squats. Intermediate and advanced do back squats. No racks.
No HSPU but close? Choose a height at which you can do 3-4 unbroken on first set and do 3-4.
Not close to a HSPU? Do either downward dog or pike position on box for 3-4 reps unbroken.
No push-up? Do push-ups to a particular height.
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