JM + WarmUp (160 club) 1m each: SnL LungeL SnR LungeR SqBw Sw2h SqG SwL DgnLungeHoldL SwR DgnLungeHoldR1m rest: SnL LungeL SnR LungeR SqBw Sw2h SqG SwL DgnLungeHoldL SwR DgnLungeHoldR1m each: PpL BrL PpR PpR BrW EW pushups PushUpsSlow CL CR 3-2-1 LC using 20-24-2820kg 3m L/R24kg 2m L/R28kg 1m L/R Sw2h + EW: 30+30(20kg) 20+20(24kg) 10+10(28kg) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Random KB movements for 1m each a 4,3,2,1 LC set using different weights for different times.12kg 4m L/R16kg 3m L/R20kg 2m L/R24kg 1m L/RE/W 1mBrS 1mE/W 1m HRMax= zzz kcal= yyy
JM + WarmUp (160 club) Stations:1) a)stepups (mid bench/medium KB), b)stepups (High bench/Low KB), c)DLsumo, d)SqDBL-KB2) a)pullups/swingups, b)TGU-L, c)TGU-R, d)Pistols(rope assisted)3) a)BrW, b)BrL, c)BrR, d)E/W4) a)Sw, b)C, c)Pp, d)Sn set 1:20kgset 2:24kgset 3:28kg SideRollsL(64kg), DLsumo,SideRollsR(64kg), DLsumo, E/W (5x1m)BearWalkFwd, BearWalkBwd, LizardWalkFwd, LizardWalkFwd(with pushup), KB slide & run (5x1m)SideRollsL(64kg), DLsumo,SideRollsR(64kg), DLsumo, E/W (5x1m) HRMax= zzz kcal= yyy
JM + WarmUp (160 club) 12kg: 10sets: TGU-L, TGU-R, pullup16kg: 10sets: TGU-L, TGU-R, pullup x220kg: 10sets: TGU-L + WM-L, TGU-R + WM-R, pullup x224kg: 10sets: TGU-L + WM-L + SqOH-L, TGU-R + WM-R + SqOH-R, pullup x2 1 set BU HRMax= zzz kcal= yyy
JM + WarmUp (160 club) KB-L, E/W, KB-R, E/W, KB-L, E/W, KB-R, E/WKB-L, BrW, KB-R, BrW, KB-L, BrW, KB-R, BrWKB-L, BrW, KB-R, E/W, KB-L, BrW, KB-R, E/W Sw, Sn, Pp, C HRMax= zzz kcal= yyy