2nd January 2008 - SB Boot Camp

Where: Kings Park – Long grass area near Woman’s Memorial Park

Equipment: KBs (12, 16, 20, 24, 28), 2 x Parallettes

Warm Up: KB Complex

Workout:

Damon Loses it (shortened version)

Go in pairs – Damon and Stef, Rod and Paul

5, 10, 15 x 12 kg DB or 12 kg KB man makers,

Sprint 25 meters,

10, 20, 30 x parallette push ups,

Sprint 25 Meters,

10, 20, 30 x Heavy Double hand KB swings,

Sprint 25 meters,

10, 20, 30 x one arm OH Lunge (For 10 rep - 5 uphill then 5 downhill on alternate arm),

Run 75 meters back to start - Rest as required – start next round until 3 rounds complete

(First Round looks like 5 man makers, sprint, 10 parallette push ups, sprint, 10 KB swings, 10 OH KB lunge, sprint, rest)

Scratch Race

Starting at Kakoda to the ladder down the ladder across Mount St back up to top of Kakoda:

Rod first (best time ~18minutes)

Damon second (best time ~14 minutes) – 4 minutes after Rod

Paul third (best time ~13 minutes) – 1 minute after Damon

Stef (best time ~10.5 minutes) – 2 minutes 30 sec after Paul