Saturday 29th September 2007 - Kensington Primary

Time: 7:30am
Equipment: 1x10m rope, 1x20m rope, 1xsledge hammer, 1x16kg KB, 1x20kg KB, 1x5kg medicine ball, 1xskipping rope, 1x10kg plate, 1x20kg plate

Preparation
2 laps - light pace
Light stretch

Heat the Pan
5 pull-ups
10 push-ups
15 squats
10 rounds for time
Compare time to this: PG 12:07, DB & RK 12:20

Sear the Meat
20m rope pull @ 20kg
20 10m whip smash
10 squats @ 10kg (holding plate)
10 KB pushups
10 rounds, continuous - rest only while waiting for next station

Cook Through
4 Stations - 1 in each corner of the oval
Sledge Hammer at the sand pit
Kettlebell (1x16kg & 1x20kg)
Skipping Rope
Medicine Ball
1 Round - 5 minutes each station, 1 minute rest in between
This is all about volume, you can do whatever you want with the equipment but the goal is to use it for the whole 5 minutes continuous, similar to the Girevoy competition style challenges that will be worked into more sessions. Some suggestions would be sledge slamming into the sand, KB swings, cleans or snatches, ball slams or high throws. If you ain't spent after this, I will have to question your commitment!