I. Dynamic Series
-Tall Duck Walk
-High Bear Crawl
-Low Bear Crawl
-Puppy Dog/Child’s Pose
Complete the following for time; versus a 20:00 time cap.
10-8-6-4-2 x Pull-ups & Box Jumps (24/20”)
10-8-6-4-2 x Push Press (95/65lbs) & AKB Swings (32/24kg)
Notes: AKB Swings annotation refers to the American Kettlebell Swing movement.
Post scores to comments.
Skill Development: Posterior Chain Accessory Training
Select one of the following and complete for quaility
I. Back Extensions 3-4 sets × 10-15 reps
II. Glute Ham Raises 3-4 sets × 8-10 reps
III. Good Mornings 3-4 sets × 12-15 reps
3 thoughts on “Tuesday 11.27.2018”
“Homunculian” : 19:20 (sub push-ups for pull-ups; 24″/65#/24kg)
Homunculian: 17:27 (35# push Press/16kg swings)