21 December 2010


Mobility Training:

2 Rounds
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


"Survival Swim"
While wearing BDU's or a flight suit, boots, and a weighted 8-10 lbs. vest swim 500m. If you need to, break up the swim into 10x 50m.

1 comment:

  1. Was not as bad as one might think since there was no element of time only completion. I chose the sidestroke for the duration which was comfortable and efficient; Ben chose the breast stroke which he demonstrated to be superior as he lapped me the last lap.