boxing day bootcamp - heavy as hell

equipement: damon - 2x20kg KB, heavy back pack at 25% of BW
Paul - 16kg KB, heavy back pack at 25% of BW
Rod - 20kg KB, heavy back pack at 25% of BW
stef - KB's, haeavy back pack at 25% of BW

workout: 1hr (not including warm up and cool down) - HARD! INTENSE!

1 x ladder fast with back pack +
1x ladder fast free +
OPTION of windmills x 10 each side OR heavy snatches x 10 each side OR single arm KB thrusters x 10 each side OR 20 x parelette push ups OR Double handed split jerks x 10 total. After completion of any TWO of these, the heavy back pack back on and straight down the ladder. this i sto be done for a total of 45 mins!

after this kakoda run for time!

yum yum!

:)