Weekly Warm-up: 2mins @ 70%: row, run, skip or airdyne

2-3 rounds 1 gym length inch worm 10 good mornings 10 walking lunges/side

Part 1 Novice A1. back squat 2x5, 1x5+, rest 2.5mins. add 5-10lbs more than last time.

Intermediate A1. back squat. work up to 1RM. Rest as needed.

Part 2 Benchmark #1 (compare to June 20 2011) 5 rounds for time: 20 KB Swings 10 burpees 10 pull-ups 200m run

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