Wednesday, 10 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER / INTERMEDIATE WEIGHTLIFTING
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70% Clean 1RM

DO NOT go above the prescribed weight.  Each set should be easy and fast.

BEGINNER / INTERMEDIATE STRENGTH
20 minutes to establish a 1RM High Bar Back Squat (HBBS)

CONDITIONING
For time:
150 Burpees