JM + WarmUp (160 club) 1m KBcore(20kg) + 1m GuS (28kg racked) – 8×2=16minsKBcore= SwA, CL, CR, PpL, PpR, C+P-L, C+P-R, slingshotsrest 40s repeat but use 24kg OH (GuS with OH lockout of 24kg) = 16mins Sw2h 52s:8s8 sets using 20,24,28,32,20,24,28,32 GuS(L/R) 52s:8s8 sets using 20,24,28,32,20,24,28,32 HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 20:10 L4/R4 (20kg)KB, SqBw, KB, SqG x4 (24kg)KB, PushUp, KB, SitUp x4 (32kg)KB(20s), DgnLungeHoldL(40s), KB(20s), DgnLungeHoldL(40s) x4 (32kg) 40:20BrW:SqG HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 20:10 (x10) the 30s rest7 rounds (3 with 16kg, 4 with 20kg) 20:10 (x16) the 60s rest3 rounds (2 with 20kg, 1 with 24kg) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 90:15 x4 + 30s rest 20kg circuitSnL, SnR, 2xKB stepupsDeepBoxSq, inclined pullupbearWalkfarmersWalkLizardWalkKBleapfrog fwd/bkwd6rounds 24kgEW SqBw BrW Sw2hBrS BrL BrR BrWPpL PpR CL CRSqG using 20 then 24 then 28 then 32 1 arm pullup drills HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 30:12 tabata 8x [Sw C Pp Sn (L/R)]1m between sets (do 1x TGU(L/R)) in the break 16kg x3 sets20kg x4 sets24kg x1 sets HRMax= zzz kcal= yyy