20090415 – 18h45 – TriFecta modified

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JM & 100club

Some new guys, so we’ll stick to the basics.

A bunch of TriFecta’s, then legwork.

10x Goblin SQ’s, hold for 10 counts at the bottom

repeat, but increase the tempo of the SQ’s, hold for 10 counts at the bottom

again

 

Repeat all 3 rounds but in 5’s, with a hold halfway to increase tension.

 

“Skiing” – hold a heavy KB as a counter-balance…elbows resting on the knees, shins vertical, thighs horizontal. 3 sets…90s, 75s, 60s

 

4x45s of the JW-bridge/plank (a one-arm stretched out bridge/plank)