20100306 – 07h00 – Timing

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JM & NO WarmUp

BrS 3m, 12kg Sw2h x100
BrS 1m, 16kg SwA x200
BrS 2.5m, CL/CR 5m/5m (timed set 10 mins)
BrS 3m, LC-L/LC-R 4m/4m (timed set 8 mins)

Grab a 2nd KB of matched size and keep it handy for all the legwork
SwL, SqBw, SwR, SqG 4x1m
SwA, DLsumo(2xKB), Sw2h, DL(2xKB) 4x1m
SwDBL, 1L-DL(2xKB) L/R 3x1m

Pushup drills and EW’s
HRMax=xxx, kcal=yyy