August 2nd, 2012

Level 1:
A1. 6-8 DB Rows @ 2010.  rest 10s between arms.   This means the tempo is 2 seconds down, 0 seconds pause at bottom, 1 second to pull weight up and 0 seconds pause at top.

A2. side plank   - 30s per side.  no rest between sides.  rest 1 minute after both sides are complete

10 minute AMRAP
50m out and back
8 push-ups (do from knees if still developing push-ups)
8 sit-ups ( add weight with plate if these will be very easy for you)

rest 10 minutes

10 min AMRAP
5 DB snatch per arm
5 burpees
10 step-ups alternating legs



Level 2:

3 sets of

A1. 8-10 Supinated Pull-ups @3111.    rest 1 minute.   This means 3 seconds on negative, 1 second pause at bottom, 1 second to pull-up and 1 second hold at top.

A2. Side Plank - 45s per side.  no rest between sides.  rest 1 minute after both sides are complete.

10 minute AMRAP
100m row
8 E-ROM push-ups or dips.  (feet elevated, on paraletts, ploy push-ups, chain push-ups, ring dips, )
8 T2B  

rest 10 minutes walking actively

10 minute AMRAP
5  DB snatch per arm
5 burpees
10 Box jumps (mandatory step down)