20090420 – 18h45 – 3/4 & sprints

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JM & WarmUp10

Stay on light weight(12kg)

100club – relaxed pace

100club – sprint pace

Up a weight to medium (16kg)

100club – relaxed pace

100club – fast pace

Down a weight again (optional)

now a mix… all on one side, then on other…so…

10x DBL,Alt SW, then (L) 10x SW,C,P,SN, (R) 10x SW,C,P,SN (=100)

Now choose YOUR favourite technique & side/hand.

Do that for 5 mins without a break

Bridge/Plank to finish

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