Saturday 12th January 2008

Place: Port Beach Fremantle

Time: 7:15AM

Equipment:

Medicine Ball, Sandbags, KB (2x12kg, 2 x 16kg, 1x24kg, 2x20kg, 1x28kg, 1x36kg)

Warm up with Medicine Ball rugby

Then:

5x Sandbag Push Press +
8x Heavy KB Clean and Jerk +
5x KB Man Makers +
10x Ball Slams +
5 x burpies

Five sets

Then: KB Bear Crawl relay

Team Member 1: 15m Reverse Bear Crawl + 15m KB Bear Crawl – tag TM2 to do carry run

Team Member 2: 100m Sandbag (OH, Zerch, Bear Hold) Carry – Drop, Run Back tag to do bear crawl

Complete until four rounds complete

Then: Heavy KB Breathing Ladder for Max Reps