27-Jan
30+ min AMRAP (finish round you're on)
400m run
30 double unders
1 min spiderman crawl
10 box jump 20"
1 min bear crawl
30 sec 90-90 Hold
5 rounds
spiderman crawl: (not the rotation one): https://www.youtube.com/watch?v=_K7rv_vFOWM
bear crawl: arms locked out, hips below head, opposite hand touches ground simultaneously with foot
90-90: https://www.youtube.com/watch?v=ser9v-XfQwE ... can't remember if we've done this one. For the "bottom" 90, just make sure knees are above hips if you have to bend your legs, same as an L-sit
Notes : Only a minute left and I had to start that 5th round. Spiderman crawls were tough, but this technique is new. Bear crawls were much better. 90-90 was the worst. Evenm with knees bent, they were only 10 sec at a time.
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