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Wednesday, July 10, 2013

Alpha

8 Sets of 

2-3 Back Squat @30×1

Rest 2 minutes

Then 6 minute A.M.R.A.P. of

3 Thrusters (135/95)

6 Pull-ups

9 Kettlebell Swings (32/24)

 

Beta

4 Sets of

8-10 Back Squats @30×0

Rest 45 seconds

8-10 Pull-ups @21×0

Rest 45 seconds

30-45 seconds Hollow Rocks or Hollow Hold

Rest 45 seconds

Then 6 minute A.M.R.A.P. of

5 Burpees

20m Bear Crawl

5 Burpees

20m Walking Lunge

 

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