20090620 – 07h00 – timed set & core

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JM & WarmUp

Basic technique refresher – the calm before the storm.

A timed set. 15mins(L), 15mins(R).

 

Legs/Bridge/KB mix

2H-SW(30s),BWSQ(30s),SW(L)(30s),Bridge(30s),SW(R)(30s),BWSQ(30s),SW(Alt)(30s),Bridge(30s),C(L)(30s),Bridge(30s),C(R)(30s),BWSQ(30s),P/PP(L)(30s),Bridge(30s),P/PP(R)(30s),BWSQ(30s),SN(L)(30s),Bridge(30s),SN(R)(30s),BWSQ(30s),SQ-bottom-hold(30s),BWSQ-fast(30s)

 

Core work: Bear/Lizard/Dragon walks with 2×24,2×32,2×40,2×48

Duck-walk with 2×24

 

Crucifix SN(L)(60s),Bridge(60s),Crucifix SN(R)(60s),Bridge(60s)