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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