Sunday, July 7, 2013

Warm Up:
role
shublule
leg windmill

Strength Bias Begins
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Daily Max then down 20 lbs for 2 sets x 2 reps
Rest 100 sec.

A2. Ring Dips
Beginners: push ups x 5 reps x 4 sets
Intermediate: bar dips x 5 reps x 4 sets
Advanced: 2-5 reps @ 31x1 x 4 sets (don't forget your support hold)
Rest 100 sec.

B. 30 sec AMRAP burpees
rest 30 sec
30 sec KB Swings  35/55 lbs
rest 30 sec
30 sec Double Unders
rest 30 sec.
5 sets