Saturday 19th April 2008 - Combat Readiness Circuit

Place: Kensington

Time: 4:00PM

Equipment: truck tyres(x2), KB (1x16, 2x20, 2x24,1x28), sleds with chain (x2), weights (6x20, 2x10), ropes (2), sledge hammers

Warm up:
KB Concrete complex

10 x Swings (each hand)
10 x Hi Pulls
10 x 1 arm over head squat (each hand)
10 x Halo
10 x Snatch (each hand)
10 x Bottom Up KB Military Press
10 x KB Cleans (each Hand)
10 x KB Pushups
10 x one arm rows (each hand)

Exercise Session:
1A) 1 arm KB or DB clean & press x 5 each arm

1B) pull ups x 5 reps (weighted if possible)

1C) tyre flip x 3 reps

1D) sled drag forward / backwards x 30M each direction

(NOTE: finish each drag with a hand over hand sled pull until the sled reaches your feet)

Each of us to do 1 round for time to test circuit

Then: Max rounds in 10 minutes (2 at a time)

When not doing circuit and tyres not being used other guys to do sledge hammer work on the tires followed by 30 second hovers