20090411 – 07h00 – The Rammstein

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JM

 

The Rammstein!

4 areas, each with 4 stations:

1) SW,C,P/PP,SN

2) BagWork

3) Overhead SQ 32kg,DBL KB SQ 2x20kg,RingSide stepups 2x24kg,SwingUps/PullUps

4) Bridge/Plank,Situps,Side jumps over a step,Tapouts onto a step

Round 1: 2mins/area x 4 (30s at each station) … rest 1min…skip/ropejump 2min….rest 1min

Round 2: 3mins/area x 4 (45s at each station) … rest 1min…skip/ropejump 3min….rest 1min

Round 3: 4mins/area x 4 (60s at each station) … rest 1min…skip/ropejump 4min….rest 1min

12m+17m+22m=51m

 

15 random kettlebells (16kg-40kg) arranged in a circle. 2H-SW for 30s at each. work 6, rest 1. Twice round the circle.

Repeat with one-legged DL’s