20110705 – 05h30 – Compounding Shuttles with squats

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JM + WarmUp (160 club)

4 stations on the big arena – using basic10 template and SqBw
the +16 always means bodyweight squats
16——–>24[+16]
16—————->16[+16]
16—————————->8[+16]
16————————————>0[+16]

So, for clarity sake – on round 1 you do 2-handed swings
16x Sw2h at the zero position…
then move to position 1 (with your KB) – do 24 reps (of Sw2h) +16 SqBw,
return to position zero and do 16x Sw2h at the zero position…
then move to position 2 (with your KB) – do 16 reps (of Sw2h) +16 SqBw,
return to position zero and do 16x Sw2h at the zero position…
then move to position 3 (with your KB) – do 8 reps (of Sw2h) +16 SqBw,
return to position zero and do 16x Sw2h at the zero position…
then move to position 4 (NO KB needed) – do +16 SqBw

on round 1 you do swingsL
16x Sw2h at the zero position…
then move to position 1 (with your KB) – do 24 reps (of SwL) +16 SqBw,
return to position zero and do 16x Sw2h at the zero position…
then move to position 2 (with your KB) – do 16 reps (of SwL) +16 SqBw,
return to position zero and do 16x Sw2h at the zero position…
then move to position 3 (with your KB) – do 8 reps (of SwL) +16 SqBw,
return to position zero and do 16x Sw2h at the zero position…
then move to position 4 (NO KB needed) – do +16 SqBw

etc

HRMax= xxx  kcal= xxx

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