20110108 – 07h00 – 40:30:20 x12

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JM + WarmUp (160 club)

40s KB, 30s Bw(a), 20s Bw(b). NO rests till after all 12 sets
1) a. Basic12, b. SqBw, c. SprawlHoldAtTheBottom (20kg)
2) a. Basic12, b. EW, c. Pushups (24kg)
3) a. Basic12, b. TacFitCrab, c. Situps (28kg)

5 laps (=1 mile)

Tabata Presses GS (1 hand change)
8 sets per hand of 20s PpL, 10s rest. After all 8 are done on one side, rest 20s and switch hands.
3 sets 24kg, 3 sets 28kg, 2 sets 32kg

HRMax= 166  kcal= 1125

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