MOvember 6th 2012

A1
front squat 21×2
beginner 3x 10-12 + 5 perfect push ups after each set
intermediate 4x 8-10
advanced 4x 5-8

B1
sit ups 3x 30 seconds work (15)
B2
plank hold 3x 30 seconds work (30)

C1
kb swing unbroken 4xsets (20)
beginner 12-15 #35/15
intermediate 10-12 #55/35
advanced 8-10 #75/55

D2
burpees (AFAP) as fast as possible (EVOM) every minute on the minute 5 total minutes
beginner 5
intermediate 8
advanced 12

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