Wednesday 19th December - Intensive Day 5

Time: 5:30PM

Place: Meet at Small Car Park near Kakoda

Equipment:
-KB’s – 4x20kg KB, 2x16kg KB, 2x24kg KB
-Everyone to have a wrist watch
-Sleds
-Weight Plates – 2x20kg, 2x10kg
2 x Slosh Pipe
(fully loaded)

Workout:

8 x sprint up Kakoda trail – walk down for rest and recovery!

3mins rest

8x1min KB Snatches – 30 sec rest MAX

3mins rest

1 x length of grass area Flying Burpie near Kakoda trail

3mins Active recovery (setting up for next exercise / slowly)

TAG TEAM “cadaverous & ghastly” COMBO

Team 1 drags sled whilst holding slosh pipe down the grassy hill and up again, whilst Team 2 do a complex of KB Breathing ladder combination single handed swings. EG: Damon swings once, whilst I rest, then I swing once whilst Damon rests, then Damon swings twice whilst I rest, then I swing twice whilst Damon rests…so fourth until Team 1 returns, we all have 2mins active recovery, then switch exercises.

X1