20090408 – 18h45 – GlutesMixture

JM & 100club

light+(12kg) SN…100 per arm

Medium+(24kg) Stepups on the side of the ring(slooooow & controlled) 10(L)/10(R)

repeat with KB in other hand (to shift the balance of the core) 10(L)/10(R)

repeat with KB in racked position 5(L)/5(R)

Heavier(32kg) – repeat 3(L)/3(R)

DBL (2x32kg) – repeat 3(L)/3(R)

Grab kettlebell by the horns (like a goblin SQ) and jump up (both legs at once) onto side of the ring x10

Bridge/Plank – everyone in a circle…each person gets a turn to go do pullups while the others stay in position (girls=5/guys=10)

EvilDawn situps x5 each side

Janda’s on 2nd rope x5

Stretch