Wednesday, January 16th, 2013

Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB/Burpee Burner
A1. Deadlift @ 30×1, 6-8 reps x 3 sets, rest 1:30.
A2. Strict Push Ups @ 30×0, AMRAP(-2) x 3 sets, rest 1:30.
-2 means you go to almost failure, but two reps shy of that Failure Point.
B1. Back Extensions @ 30×0, 10-12 reps x 3 sets, rest 1 minute.
B2. Strict Pronated Pull Ups @ 30×1, 4-6 reps x 3 sets, rest 1 minute.
People cannot perform Strict Pull Ups, you must perform Negative Pull Ups @ 30×1, 3-4 reps x 3 sets, please ask coach to assist you up. After completing one set of negative pull ups, then perform 10 bicep curls @ 30×0, then rest.
C. For Time of the following:
18 Burpees
24 Kettlebell Swings
12 Burpees
16 Kettlebell Swings
9 Burpees
12 Kettlebell Swings