JM + WarmUp (160 club) Yes – this is serious!… We’ll do BearWalk all the way around the field (~350m) using 2x24kgSome shuttle runs,FarmersWalk around the fieldFinish with some running laps, KB’s & sprints HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Do one of each of… Sw C Pp Sn WM16kg, then 20kg, then 24kg (L/R)…repeat Basic12 (Lo)Basic12+SqG (Mid) – 1m on, 10s off BrS BrL BrR BrW each for 30s HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Work 1m, rest 10s…Basic12 16kgBasic12 20kgBasic12 24kgRest 1m between sets 14m work per set, 1m rest HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 40:30:20Basic12(20kg):SqBw:Sw2h(heavy;28kg)Basic12(24kg):BrS:Sw2h(12kg) Some juggling outside Tabata 20:10 16 rounds=8m of Sn;Pp;C+Pp HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Basic12 Tabata 20:10 – 4 roundsBasic12 Tabata 20:10 – 4 rounds (add 1x SqBw in the 10s rest period)Basic12 Tabata 20:10 – 4 rounds (add 2x SqBw in the 10s rest period)Basic12 Tabata 20:10 – 4 rounds (add 1x SqG in the 10s rest period) HRMax= zzz kcal= yyy