20100220 – 07h00 – Legs/Abs

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JM & WarmUp (200club)

The “300” – 24kg
Sw2h 50, SqBw 10
Sw2h 40, SqBw 20
Sw2h 30, SqBw 30
Sw2h 20, SqBw 40
Sw2h 10, SqBw 50

The “300” – 32kg – go the other direction this time
Sw2h 10, SqBw 50
Sw2h 20, SqBw 40
Sw2h 30, SqBw 30
Sw2h 40, SqBw 20
Sw2h 50, SqBw 10

Timed set – 20kg
SnL(3m)/SnR(3m)
PpL(2m)/PpR(2m)
CL(1m)/CR(1m)

SwL(32kg),SwL(24kg),SwL(20kg),SqBw
10, 20, 30, 40
repeat R

Pullups 50 (girls 25)
OR
FloorToCeilingJumps 100 (girls 50)

BrS 30s
rest 15s
BrS 45s
rest 15s
BrS 60s
rest 15s
BrS 2m
rest 15s
BrS 4m

HRmax=xxx, yyy kcal