20110223 – 05h30 – Circle of Doug
JM + WarmUp (160 club)
“The Doug” – bridge with your feet on a ball (adds instability, so the core has to work a bit harder)
Place lots of weights in a circle (random order). Work for 30s on the KB, then 30s on the in-betweener exercise. Total of 16mins per round.
Rest 45s between rounds. Aim for 4 rounds, which gives you 64mins of work, and 3mins of rest.
The KB moves are at your discretion, but in reverse order of preference… Sn, Pp, C+P, C, Sw, DLsumo
round 1) KB, The Doug, KB, SqBw
round 2) KB, The 1-arm Doug, KB, Pushups
round 3) KB, Janda Situps, KB, Renegade Rows
round 4) KB, 1-legged Janda Situps, KB, Renegade Rows with a pushup
HRMax= 158 kcal= 885