20091230 – 06h00 – The Rammstein
Today is the 1yr anniversary of the creation of “The Rammstein”, so we just have to do it again
JM & Warmup (250club)
4 station groups:
1)Side-to-side step bounce, tapouts, BrS, Alternating situps
2)bagwork x4 time segments
3)Sw,C,Pp,Sn
4)SqOH,Pistol,SqDBL KB, Pullups
Part 1: 30s on each (=2mins)…rest 30s between station groups… skip for 2mins after doing all 4…rest 30s
Part 2: 45s on each (=3mins)…rest 45s between station groups… skip for 3mins after doing all 4…rest 45s
Part 3: 60s on each (=4mins)…rest 60s between station groups… skip for 4mins after doing all 4…rest 60s
To finish, we add an 8min set. 1minL/1minR then 1min rest Sw,C,Pp,Sn (ie work 2mins, rest 1)
HRM profile: HRmax=170, 1050 kcal
