ROP - special reports drill
buy in:
- play with 4 year olds till noon ;)
- play with/run after 3 year olds till 2pm ;)
- 20 pushups
- 20 bw squats
WOD:
- special reports drill #4
- 5X3 floor press (20kg)
- :30 seconds rest between sets
cash out:
The Swinging Abs Workout
- 35 swings (24kg)
- 35 Anchored (or full) sits ups holding kb (8kg)
- 30 swings
- 30 oblique crunches- 15 each side
- 25 swings
- 25 crunches
- 20 swings
- 20 Russian Twists w/kb (8kg)
- 15 swings
- 15 bicycles
- 10 swings
- 10 kte's
- 5 swings
- 5 planks (20 sec hold/10 sec rest)
- finish up with 20 pushups
NOTES:
floor press:
** I really like this exercise. It is truly a full body exercise.
cash out notes:
** used Bertha (24kg kettlebell) for all the swings, 8kg for the ab work w/kb
** took about 10ish minutes
