Sunday, 23rd September 2007 - City Beach

Time and Place: 3:15PM - Sunday 23rd September 2007 - City Beach

Approximate Total Time 50 minutes

Equipment: Sled, Weights, 20kg & 16kg kettle bells, Sand Bag

Workout Type: Strength and Power Circuit

Workout:

Warm up and stretch

A: Sand Bag Relay (for Time)

Sandbag Zercher hold Sandbag relay on the grass area

Damon and Stef Heavy Bag

Paul and Rod Light Bag

Start at the top of the grass area; hold the bag in front Zercher hold style, down to the bottom, up to the top

10 rounds

B: Sled Drag down/Sled Front Push Up Relay (Not for Time…Within Reason)

Same teams….

Begin with 20kg and drag down to bottom grass area. Place strap on top of weights, front push sled to top of grass area. Next team member go with same weight.

Next team member add another 10kg plate. Keep with this weight for the same distance and continue loading pattern until one of the team members tells you to stop.

C: Relay of Death (on the Beach)

Two Teams Rod and Damon, Stef and Paul

6 rounds each for time (this is a race after all)

1) Harnessed front dragging holding Kettlebells: for 25M

2) Kettlebell Swing (5 Each Arm) drop kettlebells

3) Harnessed front dragging: 25M Back to Start - Release Harness to Team Member

4) Sprint to Kettlebells, Farmer Walk Back to Start

5) Hand kettlebells to next team member