20100720 – 18h45
JM + WarmUp (160 club)
4m at each station. rest 20s after each station: 7 stations
GuS alternating (as fast as possible) 4m on each of these weights (=4 stations)
GuS alternating – 12 16 20 24 (guys)
GuS alternating – 08 10 12 16 (gals)
Staggered Deep Squat (2 different height benches) (=2 stations)
bench heights Lo+Med use the 20kg (12kg for ladies)
bench heights Lo+Hi use the 16kg (10kg for ladies)
centre station: any KB move changing hands every 10 reps (=1 station)
HRMax= zzz kcal= yyy