20090810 – 07h00 – Women’s Day class
JM & WarmUp.
The Rammstein II
Stations: SW,C,P/PP,SN,step-tapouts,bear-walk,swingups/pullups,O/H SQ (optional strap for balance),DBL KB stepups on the middle bench
round 1: 30s per station. work 4 rest 1. 3 sets. rest 30s, skip 2mins, rest 30s
round 2: 45s per station, 3 sets. rest 45s, skip 3mins, rest 45s
round 3: 60s per station, 3 sets. rest 60s, skip 4mins, rest 60s
SW,bridge,SW,skip – 32kg, 30s on each – 3 sets
repeat on 36kg, 45s on each, 3 sets
repeat on 40kg, 60s on each, 1 set
bridge 3mins to finish
Thanx to all who participated and donated – money collected will got to POWA