Dynamic Mobility and Activation
Every 90 seconds, for 12 minutes, complete:
Minute 1: Banded Perfect Stretch x 30 seconds
Minute 2: Hawaiian Squat x 8 reps per leg
Minute 3: Deep Squat Progression x 5 reps
A.
“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches
3 Thrusters
4 Muscle-Ups
5 Burpees
6 Toes to Bar
7 Chest-to-Bar Pull-Ups
8 Kettlebell Swings
9 Box Jumps
10 Handstand Push-Ups
11 Ground to Overhead
12 Man-Makers
40-49: 155/105 lbs; 48/32 kg; 30″/24″; 55/35 lbs
50-54: 135/95 lbs; 32/24 kg; 24/20″; 55/35 lbs; HSPU to a 2″ riser; Ring Dips instead of Muscle-Ups
55+: 95/65 lbs; 24/16 kg; 24/20″; 35/25 lbs; HSPU to a 4″ riser; Stationary Dips instead of Muscle-Ups
Finally got to do this at a scaled weight I might add. Did 50 for first 6 rounds then 54kg for rest and it was as bad as it looked. Took just over 49min. Happy that I did it.
75:46 did bar MU and used 135# for the weights.
A. 74:00 (MU/no riser/45 db/run) fun marathon
Merry Christmas to All!
58 horrible minutes !!!!