20101227 – 07h00 – 36:12

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JM + WarmUp (100 club + 200 club)

4 kettlebells: Lo,Mid,Hi,Hi+ (16,20,24,28)
Work for 36s, rest for 12s
Basic 12 as the template, each of the 12 exercises on all 4 of the weights, for 36s each, resting 12s between weight changes
Rest for 20s bonus, then next exercise

eg.
1) Sw2h 16kg 36s, rest 12s, Sw2h 20kg 36s, rest 12s, Sw2h 24kg 36s, rest 12s, Sw2h 28kg 36s, rest 12s+20s
2) SwL 16kg 36s, rest 12s, SwL 20kg 36s, rest 12s, SwL 24kg 36s, rest 12s, SwL 28kg 36s, rest 12s+20s
etc

AbWork
90s GuS-L – use each of the weights for 1 rep till you’ve done all 4…then repeat till 90s is done
90s GuS-R – use each of the weights for 1 rep till you’ve done all 4…then repeat till 90s is done

Hook the 2 lightest KB’s over your feet (counterbalances)
Rack the 2 heaviest weights while lying down

Every 8s do 1x weighted situp. Repeat 21 times (Yes, this is a completely randomly selected number)

HRMax= 172  kcal= 1031

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