A1. push ups x 5 reps x 4 sets (advanced should do hovering push ups)
A2. pull ups or chin ups x 3-5 reps x 4 sets (advanced should do either wide grip or weighted)
A3. Back Squats 8-10 reps @ 32x2 x 4 sets Go up in weight only if you hit 10 reps and there is absolutely no pitching forward.
Rest 90 sec between A1 and A2 and 60 sec between A2 and A3.
B. 30 sec AMRAP air squats
30 sec rest
30 sec AMRAP KB Swings 35/55 lbs
30 sec rest
30 Sec AMRAP burpees
30 sec rest
5 sets
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