20090818 – 05h30

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JM & WarmUp

Grab some KB’s…say 16kg, 20kg & 24kg

Start with the 16kg:TGU(L)x1,TGU(R)x1,rest,TGU(L)x2,TGU(R)x2,rest,TGU(L)x3,TGU(R)x3

repeat with 20kg

back to 16kg. Now TGU followed by P/PP in a 3:1 ratio.

TGU(L)x1,P/PP(L)x3,TGU(R)x1,P/PP(R)x3,rest…

TGU(L)x2,P/PP(L)x6,TGU(R)x2,P/PP(R)x6,rest…

TGU(L)x3,P/PP(L)x9,TGU(R)x3,P/PP(R)x9,rest…

repeat with 20kg

repeat with 24kg

Repeat just the TGU portion using 16kg, but this time BU

Walking bridge for as long as you can(ALAYC), followed by strict bridge ALAYC,bridge(L) ALAYC,bridge(R) ALAYC,running bridge 30s