Sunday 13th April 2008

Place: Jacobs Ladder

Time: 7:30AM

Equipment: Slosh Pipe 3/4 loaded, KB (2x16, 2x20, 1x24, 1x28), Sandbag (Heavy and Bag of Chains), towel

Warm up
Max Slosh pipe hold

KB Complex (Concrete - work in progress)

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)

Sequence 1

Slosh Pipe Hold (aim to hold over head until next person arrives back if not then Zercher hold with squats) +
Heavy Sand Bag or ‘Bag of Chains’ backward drag up Cliff St +
Sandbag Overhead Walk down Cliff St
3 rounds

Sequence 2

20 x KB (16s) Renegade Rows +
1 x ladder (Damon to substitute: Towel KB (20kg) iso-metric holds fast walk up and down Cliff St x2) +
20 x Slosh Pipe Military Press (if subs required KB Bottoms up military press - Finger and thumb pressing a bottom up KB with two hands)
3 rounds