December 6, 2011 PDF Print E-mail
Written by Andrea   
Monday, 05 December 2011 19:33


"Malachi"

Advanced

30-20-10

Box jumps or step ups

Back squats #65

Dips

 

Intermediate

24-18-12

Box jumps or step ups

Back squats #45

Dips

 

Beginner

18-12-6

Step ups

Back squats #15-25

Dips

 

For dips, use rings, parallel bars or a bench.