Monday, January 20, 2013

A. Back Squats
Advanced: Find a 3 RM in 20 minutes.
Intermediate and Beginners: 5, 5, 5 @ 22x2; rest 2 minutes.

B. 
Kipping Pull ups x 20
Push Jerk x 12 95/135 lbs
Box Jumps x 20 20/24"
Burpees x 15
Rest 5 minutes
3 sets

Intermediate:
Simply reduce the reps and weight.

Beginners:
7 ring rows @ 31x3 (sit in the "chair" when necessary)
10 push press
10 Box jumps or step ups
5 burpees
rest 3 minutes
4 sets