20090421 – 05h30 – Escalation
JM & Lazy12 (no breaks between C,P,SN)
SN
(L then R):10s work,10s rest,15s work,10s rest,20s work,10s rest,25s work,10s rest,30s work,10s rest
now change reps, instead of times
Within 45s do SN (all on one side)… 5,rest 15s,6,rest 15s,7,rest 15s,8,rest 15s,9,rest 15s,10,rest 15s,11,rest 15s,12,rest 15s,13,rest 15s,15
Repeat on other hand
Pullups: 3, rest, 4, rest, 5, rest, 6, rest,7, rest, 8, rest
Repeat (‘cos it was so much fun)
1L-DL circle – 30s work on each of a randomly placed KB >20kg (all the way around on same leg)
repeat on other leg.
repeat using normal DL (2Hands/2Legs), but as fast as you can (30s work on each KB, no rest)
Finish with Bridge/Pullup set…
Everyone bridges, while one person does pullups. They return and next person goes. Do as many as you can in one go. When everyone has done 10, you can all stop bridging and stretch. (So if you can do 3 in a go, you have to go back 3-4 times and get those nice dirty looks from the people stuck in the bridge while they wait for you. You either get strong, or thick skinned, so benefit either way 
)
5(L),5(R),short rest,