19 December 2010


Mobility Training:

HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Dive bomber push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg


3 Rounds:
1 min. Mountain climbers max reps
1 min. Burpees max reps


50x K.B. swings 75/50 lbs.
50x Power cleans 135/95 lbs.
50x Pull-ups
100x Sit-ups

1 comment:

  1. Was maintaining 60 mountain climbers and 25 burpees for all three rounds. Pull-ups were dead hang on the rings.