Monday 24 March 2008

Time: 5:30PM

Place: Top of Jacobs ladder, Kings Park

Equipment: Weight Plates (1 x 10, 1 x 20)

Endurance Session: Jacobs/Kokoda Run
Rod 15 1/2 minutes
Damon 12 minutes

Strength Endurance Session: Hardcore 6

6 x walking lunge to weight plate press +
6 x weight plate OH squat +
6 x weight plate wood chop +
6 x weight plate rotational lift and press (3 each side) +
6 flights of Jacobs (1/2 way down) holding weight plate

6 rounds (rest 6 half minutes between each set)