Monday, June 29 2009

3 rounds for total reps:
45 sec "cousins" - 20#/14#
15 sec rest
45 sec R arm KB turkish get up - 35#/20#
15 sec rest
45 sec prisoner back extensions
15 sec rest
45 sec L arm KB turkish get up - 35#/20#
15 sec rest
45 sec ring dips
15 sec rest

post total reps
cousins = med ball touching floor overhead lying on your back under wall ball area, sit up with momentum carrying yourself into a squat position with med ball in front rack, and from here throw 10 ft to wall ball marker, catch ball in a full squat and in doing so fall backwards into lying with ball overhead, repeat sequence
TGU - starts on back, reps end on back, no 1/2 reps
BE's - hands interlocked behind head and elbows out wide at all times