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Friday, June 10, 2011

A. DB Lunge 8-10 reps/leg x 4 sets; rest 120s
B. 9 heavy kb swings, russian + 5 broad jumps, as far as possible, one right after another x 5 sets; rest 120s
C. 9 heavy kb swings, russian + 3 burpee broad jumps, as far as possible, one right after another x 5 sets; rest 120s

Advanced (6am only)

A1. Front Squat 4-6 reps; rest 10s
A2. Back Squat AMRAP; rest 180s
4 sets
+
AirDyne 6 sets:
10s build to 100%
20s @ 100%
3:30 rest

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