20091007 – 05h30 – boxes

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JM & WarmUp

3 sizes/heights of box/bench. Hi,Med,Lo

3 sets of KB’s Heavy,Medium,Light (2×24,2×16,2×12 for guys – 2×16,2×12,2×8 for gals)

Pair them up Lo+Heavy, Med+Medium, Hi+Light

Then 2 other sets of KB’s (2×32 & 2×40 for guys – 2×24 & 2×28 for gals)

One more station with a 16kg for guys and an 8kg for gals

 

Work 1min at a station doing step-ups holding both KB’s  on the benches/boxes, DL’s on the floor based KB pairs, and Windmills on the singles.

Work 3…rest one. Keep rotating

 

Part 2: DBL-KB SQ x10,pullups x 5(guys) or x3(gals) – repeat

Part 3: DBL-KB Seesaw press x10,single KB O/H SQ x5(L),DBL-KB Seesaw press x10,single KB O/H SQ x5(R) – repeat

Part 4: SN(L) x10,pushups x 10,SN(R) x10,situps x 10 – repeat