Thursday June 14th, 2012

Level 1

5 minute amrap push ups
4 minute amrap feet elevated ring rows
3 minute amrap abmat sit ups
2 minute amrap push ups
1 minute amrap feet elevated ring rows
+


4 sets of with 90s rest between sets.
30s  ALL OUT sprints of Airdyne, Prowler sprints or running.    



Level 2

5 minute amrap ring dips
4 minute amrap strict chin ups 
3 minute amrap ring dips
2 minute amrap strict pull ups
1 minute amrap ring dips
+

4 sets of with 90s rest between sets.
30s  ALL OUT sprints of Airdyne, Prowler sprints or running.    








*Part 2 with the sprints may be formed into a team workout depending on attendance tonight!