20090413 – 07h00 – KettleBox/Timed sets

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JM + WarmUp10 (12kg with slight variation in sequence – 2H SW,L SW,R SW,Alt SW…rest30…L C,R C,L P,R P…rest30…L SN,R SN)

10min Timed set – 16kg – SN 5min L, 5min R

Rest 4min

10min Timed set – 16kg – PP 5min L, 5min R

Rest 4min

Kettlebox(4min work, 1min rest): bagwork,skip/ropejump,SW,bridge/plank + 3xPullUps for guys in the rest minute. 8 rounds.

Stretch to finish