JM + WarmUp (160 club) Partner Up. Leapfrogs from one end to the other while your partner skips – then change places. Keep increasing weight till you can’t anymoreguys: 12-32kggals: 08-24kg ShowDown: EWx12 vs Basic12 using 20/24kg (you do as many reps as required while your partner finishes 12 reps of EW) Sw2h x10 + 3 lapsSw2h x20 + 2 lapsSw2h x30 + 1 lapsHRMax= zzz kcal= yyy
JM + WarmUp (160 club) A KB leapfrog forward, then do bunny hops back around the KB’s till you’re behind them. repeatA KB leapfrog backward, then do duckwalk around the KB’s till you’re ahead of them. repeat 3 laps running (1km)Walking SeeSaw 40m HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 100 reps with a KB + 3 lapsSw Sn P C+P C In total that’s 500 reps and 5km of running HRMax= zzz kcal= yyy
JM + WarmUp (160 club) One team member does each of these exercises for as long as it takes the “froggers” to finish. Then switch places & repeat.1) KB leapfrog(fwd/bkwd), GuS(racked), KB(basic12)2) KB leapfrog(side-L/side-R), GuS(OH), KB(basic12)2 laps running and a stretch HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 40:30:20Basic12:SqBw:MrBasic12:BrW:SqG GuS 25/25 L/R HRMax= zzz kcal= yyy