20090502 – 07h00 – Escalation & Circuit
JM & WarmUp10
SW 10(L),10(R),20(L),20(R),30(L),30(R),40(L),40(R) – 12kg
SN 50(L),50(R) – 16kg
C 100(L),100(R) – 24kg
Circuit: Mixture of KB’s & bodyweight exercises. 1min at a station…work 3, rest 1. 5 rounds
PP/J – heavy(32kg). Work 1min per side using different no. of reps/min.
Sets of 6,8,10,12 on each side with 30s rest between sets.
SW x10, bridge 30s – total 5 mins
10 pushups, 10 pullups, 10 situps, 10 BWSQ
Stretch to finish