all stamped out

Jacobs @ 5pm

Equip: Damons heavy med ball and light med ball, 12kg KB's, 8kg KB's, 2 x 16kg, 3 x 20kg, all the sandbags (4), 24kg KB, damons and pauls light DB's if possible, the boss timer, rods and damons paralettes, lots of stamps and lots of love



warm up - throwing med balls and med ball carries, stef will elaborate - 10mins

Circuit 1: lick the stamp

1 x ladder hard +
10 x Half TGU each arm+
Paralette push ups x 20 +
Sprint up Cliff street +
20 x split jumps +
walk down for rest then immediately repeat above circuit
X3

Circuit 2: place the stamp accordingly and correctly

10 x sand bag cleans +
10 x sand bag burpie to clean to jerk +
half ladder sprint with sand bag +
rest 1min
X3

Circuit 3: send the letter

30sec on / 30sec off of push press for 4mins total, count reps when on, when in off the rest is arms straight up in the air. aim for 70reps

rest 2mins

30sec on / 30sec off of stationary frog jumps - 4mins total. (small squat then powerful jump). in the rset just move around. aim for 28 reps per 30sec block. rule: what ever reps you get you must better it next 30sec

rest 2mins

30sec on / 30sec off of burpies for 4mins total. in the rest just move around. aim for 8 reps per 30sec active

cooldown and rest and rejoice in the perfect stamp application...

NOTES: rod may have to get equip from damon earlier during the day??? ring me if any dramas

namaste