Beginner and Advanced, 2/22/13

AMRAP= As Many Rounds/Reps Possible

Complete as many rounds as possible of the pair of exercises in the time allotted.  Take a 1 minute break after each 4 min bout.  Attempt to complete at least 4 rounds of each pair of exercises in the 4 minutes.

Beginner
4 min AMRAP
-Body weight rows or Dumbbell rows x8
-Prisoner Squats x10

4 min AMRAP
-Burpees x10
-V-ups x10

4 min AMRAP
-Push-ups x10
-Tuck jumps or Squat jumps x10


Advanced
4 min AMRAP
-Pull-ups x7
-Goblet squat x10

4min AMRAP
-Burpee box jump x10
-Medicine Ball V-ups x10

4min AMRAP
-Dive Bombers x6
-Dumbbell Side Lunges x10 (5 on each side)
 

Work Hard!