Place: Port Beach (South Car Park end )
Time: 8:00AM
Equipment: KB (3x16kg, 2x20, 2x24, 1x28), Medicine Ball (10kg), Truck Tyre
Warm up
Medicine Ball Rugby or Medicine Ball throws
Boot Camp
20 x truck tyre flips +
20 x KB “I pity the fool” with KB press up +
20 x KB (16kg) Cheerleaders (two handed KB thrusters with jump) +
Sprint 200M up the beach – Walk back (this is your rest)
5 rounds (if waiting for tyre flips at the each round– then add round the world KB towel swings)
"IPTF" with press - Swing + Step (while bell is overhead) + Bell Down + KB Push up = 1 round
Optional
Winter Ocean Swim
Notes:
Stef ready for a mo-down
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1 comment:
10kg med ball touch/full contact rugby to warm up.
100 tyre flips, 100 kb swing/pushups, 100 10kg med ball cheerleaders, 1km beach run.
a real grinding workout, i was so tired for the rest of the day.
my forearms have been sore (i think from the tyre flips) since saturday, especially gripping/holding anything.
perhaps one of the last available beach days for a while, we are now in winter after all...
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