Sunday 27th January 2008 - The Legion

Place: Cottesloe Beach Huts

Time: 7:00AM

Equipment: 2 x Slosh pipe, 2 x parallette’s, medicine ball, 2 x heavy sandbag, 3 sets of rings

Warm Up:

Slosh Pipe Static Hold for Max time

10 minutes of Medicine ball rugby

The Legion (two teams of 3 to 4)

1^st Phase (max time of two minutes to complete sandbag run and back)

· 50 meter sprint carrying (not to rest on shoulders: zercher, overhead or bear hold only) a 30kg SB +

· 10 SB push press +

· 50 meter sprint carrying (not to rest on shoulders: zercher, overhead or bear hold only) a 30kg SB

2^nd Phase (Optional phase if there is a fourth team member)

· If there is a fourth team member this is a rest period (should use this time to stretch and hydrate)

3^rd Phase

· 8 ring pull ups +

· 10 slosh pipe overhead squat +

· 15 parallette pushups

4^th Phase

· Static ring hold until sand bag member returns

Repeat phases of "The Legion" for a total of 45 minutes