Rod's Program - Kensington - 8th September 2007

Saturday 8 September

Kensington


Workout:
Upper Level:

Format
Set up 2 lanes - 1st person starts with Activity 1 - KB crawl, 2nd person waits (and waits) at 50 metres

Activities
1. KB Bear crawl 25 metres (2nd person picks up bells and retreats 25m to start KB crawl)
2. Lunge 4 paces, press up x 10 - for a total of 25 metres to where sled is waiting
3. Squat with weight 30
4. Sled pull, no harness 50 metres (back to start of KB crawl)
5. Burpies 15

Relax:
1. Hover 4 2 minutes
2. Smoko 1 minute

Repeat x 4
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Lower Level:

Format:
All proceed in sequence

Activities:
1. Ring supermans 20
2. Pull ups, bending hip to 90° 20
3. Plyometric jumps 20
4. KB swings 20
5. Tricep dips (legs extended) 20
6. Sit-ups, feet on ground, holding 20kg weight 3 20

Repeat x 6
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Equipment:
1. Sled no harness
2. KBs (2 x 16; 2 x 20)
3. Weights (as required for sleds and sit-ups)
4. Watch - to time hovers
5. Rings