20090404 – 07h00 – Outdoors + VO2max
Saturday: we have 2 hours of fun! JM & WarmUp10(12kg) to get started. Then some light+(16kg) work. Pullup/Swings circuit: Everyone is in a nice big circle doing 2H SW’s. Each person gets a turn to put down the KB, and do pullups (girls 3, guys 6) then pick them up again and continue with SW’s until everybody has had a turn. Now we head outside with KB’s. A few sets of short sprints mixed in with SW,C etc to get the heartrate up. Teamwork: 1 guy sprints while the other does DBL C‘s. Each person does 5 sprints,5