Friday, November 14, 2014

Rough day at the office


11/10/14

 

Warm-up; 100 jumping jacks, 100 abs “Flags”, stretch bands, Indian clubs, joint mobility.

WOD

DB farmers walk: 60-75lbs with 5 trips. Great for grip if you go for a min. walk.

2 kettlebell swings: 16-20kg sets of 10reps 5 sets.

2 kettlebell “ racked” walk for 3 trips with 20kg. ( great ab activation)

“Manmaker” 2-12kg complex for 5 min. 30 reps total. Great finisher

10 min. on heavy bag with hard punches and kicks. 1 min intervals.

Later in the day:

Short bike ride on the roads as it was 50deg. Out

Great day and some good living! 

Ken

This mission is sacred

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