JM + WarmUp (160 club) Sw2h x10, 1/2 runSwL x10, 1/2 runSwR x10, 1/2 runSwA x10, 1/2 run4 rounds TGU L/R, full run5 rounds Sw2h x10 + TGU L/R + full runSwL x10 + TGU L/R + full runSwR x10 + TGU L/R + full runSwA x10 + TGU L/R + full run 15 laps to finish HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Work 50s, rest 10s1) EW x42) Snatches (L,R,L,R)3) TacFitCrab, BreakDancePushup (2x each)4) Pistols, SqG (2x each) 3 rounds on each HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Grab 4 different sized KB’sDo each of the basic 12 exercises with each weight – 1m work, 10s rest…then next KB etc4×12=48 sets of 1m HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Grab a partner – one of you runs a lap while the other does one of the basic12 exercises (for as long as it takes them to complete the lap) – then switch places till you’ve done all 12. Some juggling drillsLeopard crawls etc BrS 5m HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 3 lines of exercises1) Core [FullContactTwist, SeeSawPress, RenegadeRow, WM, HotPotato, SqCossack] – 6 exercises, so do each one twice2) Abs [BrS, BrL, BrR, BrW, EW, CrucifixWheel] – 6 exercises, so do each one twice3) KB [basic12] Work 75s, rest 15s – in the sequence of 1,2,3 (core,abs,KB) till you’ve been through everything.36sets of 1.25mins = 45m of solid work HRMax= zzz kcal= yyy