20090502 – 07h00 – Escalation & Circuit

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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