JM + WarmUp5 ShowdownBasic10 vs E/W 20reps of KB while partner does EW increase weightsBasic10 vs SqG 16reps of KB while partner does EW circle – random select from basic 12 + Bw exercises 30s x4 Bp, MountainRun (MR), MountainJump (Mj), Pushup25s x3 Bp, MountainRun (MR), MountainJump (Mj)20s x2 Bp, MountainRun (MR) MR 20s, KB 30s x12sets then BrS 30sMR 40s, BrS 20s x6sets HRMax= zzz kcal= yyy
JM + WarmUp (160 club) VO2max 15/15 15:15 Sn(L/R) 5m20:10 Sn(L/R) 8m15:15 Pp(L/R) 5m20:10 Pp(L/R) 8m15:15 Sn(L/R) 10m with SqBw in the rests15:15 Sn/Pp 8mins (ie Sn as the working exercise, Pp as the resting exercise) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 36:24+12(12) x4 [random select from Sw C Pp Sn C+P SqBw SqG]30:25+5(24) x3 [basic12 + ScissorJumps]30:25+5(24) x3 [basic12 + SqBw]30:25+5(24) x3 [basic12 + BrW] HRMax= zzz kcal= yyy
JM + WarmUp (160 club) TheDoug TGU BrW GuS each for 24s Pistol drills HRMax= zzz kcal= yyy
JM + WarmUp (120 club) 36:24:20KB:Bw:Abs 1)Basic12:Bp:E/W2)Basic12:SqG:ScissorJumps or DragonLungeHold3)Basic10:BrRev:4)Basic8:KB-tapout:Br(L/R) or TheDoug HRMax= zzz kcal= yyy