Wednesday, January 30th, 2013
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + KB/Burpee Burner
A1. Deadlift @ 30×1, 5-7 reps x 3 sets, rest 1:30.
A2. AMRAP Strict Push Ups @ 20×0 x 3 sets, rest 1:30.
Scaled Version for people who cannot perform regular push ups efficiently, then you will perform NEGATIVE PUSH UPS, which will be shown on webpage.
B1. Back Extensions @ 40×1, 10-12 reps x 3 sets, rest 1 minute.
B2. DB Bent Over Row on Bench @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
C. AMRAP 7 Minutes of the following:
7 Kettlebell Swings