20100407 – 05h30 – circle of friends

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JM & WarmUp (160club)

The circle of friends (also known as the circle of pain)
Randomly placed heavy KB’s in a circle. 30s intervals all the way around the circle. (16 stations, so a 16min round)
round 1:DLsumo, SqBw, next…
round 2:Sw2h, SqBw, next…

Now GetUpRolls. 3 sets of 45s per side using each of 48,56,64kg
BrS 3m

The evening session is a repeat, but add BrW 2m & Pullups (guys 10, girls5)

HRMax= xxx, kcal= yyy